CrossFit Surmount – CrossFit

Curtsy Squat (5 x 6/leg)

https://youtu.be/qpozKvOxxtQ

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
At Home partial equipment:

10 Double DB Push press

10 KB swing or DB swing

10 Box Jumps

At Home, No Equipment:

10 Odd object shoulder to overhead

10 Broad jumps

10 Step ups

H: Metcon (AMRAP – Rounds and Reps)

10 rounds

AMRAP 3 min

5 Burpees

7 Push ups

10 Jump over object

1 min OFF

Accessory Work

Core stability + Post chain

3 sets

6/6 Superman Bird dog**

6/6 Chinese plank + knee drive**

Hold every rep for 3-5 seconds

chinese plank + knee drive:

https://youtu.be/qJKZ7iaD6kI