CrossFit Surmount – CrossFit
Last day of our “deload” week. Pick 2 different cardio options for today’s metcon and go at a pace your body is calling for.
Gymnastics
HSPU work or OH Pressing
5 sets
5 Seated DB Press *
30 Fast Banded Press
*Hold 3 seconds at forehead level in the descent
Rest 60sec
3: Metcon (Time)
3 rounds
400m Row or Bike 1,000m
800m Run
60 seconds recovery Air Squat*
*Goal is 1 squat every 3 sec for 60sec
2: Metcon (Time)
3 rounds
250m Row or Bike 625m
600 Run
60 seconds recovery Air Squat*
*1 squat every 4-5 sec for 60sec
1: Metcon (Time)
3 rounds
250m Row or Bike 500m
400m Run
60 seconds recovery Air Squat*
*1 squat every 6 sec for 60sec