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