CrossFit Surmount – CrossFit
Curtsy Squat (5 x 6/leg)
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