CrossFit Surmount – CrossFit

Gymnastics

Spend 10-15 minutes working on any handstand work of you choice: push-ups, walks, holds, etc…

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes:

14 Deadlifts @ 225/155

28 push ups

14 OH sit-ups @ 45/25 plate

Accessory Work

100 Band Good mornings

100 Band hamstring curls: https://youtu.be/B0kABjeJ_TY

Conditioning

2 rounds

5 minutes Ski erg

rest 1 minute

Bike 5 minutes

rest 1 minute

then 2 rounds

Ski erg 3 minutes

rest 30 seconds

Bike 3 minutes