CrossFit Surmount – CrossFit

Lateral Step-ups (5 x 3/leg moderate weight)

Athletes choose front rack KB or back rack barbell

Metcon (AMRAP – Reps)

4 rounds:

1 minute Wall balls (20/14)

1 minute box jump (24/20)

1 minute row

2 minute rest

Accessory Work

4 sets

6 one leg glute bridge/leg (banded)

12 prone angels

3 x per leg, Star Knee Stability Drill:

https://www.youtube.com/watch?v=aPyJlF_MAww&feature=youtu.be&t=35s