CrossFit Surmount – CrossFit

Metcon (Distance)

For Max distance

Depth jump to broad jump

https://www.youtube.com/watch?v=CF6pMDspHY4

Metcon (Distance)

For max distance in both legs:

Single leg standing broad jump

Note the differences between legs

https://www.youtube.com/watch?v=Nb3zN5Sm3CQ

Metcon (AMRAP – Reps)

EMOM x 5mins

15 seconds single left leg RDL vertical

jumps

max reps

15 seconds single right leg RDL vertical

jumps

max reps

https://www.youtube.com/watch?v=TBVHS__nozw

Metcon (3 Rounds for time)

E5MOM x 15mins

400m Run

20 single DB step-over @ 50/35lbs

4 Ring muscle ups

At Home

Partial equipment:

400m Run

20 Alternating Single DB reverse lunges

25ft HS walk

No equipment:

400m Run

30 Alternating reverse lunges

25 shoulder taps each shoulder

H: Metcon (Time)

5 rounds

100 double unders

30 push-ups

30 towel rows

https://youtu.be/Ai3lMLDfOao

2 min rest

30 minutes:

3 rounds

100 double unders

30 push-ups

30 towel rows

1 min rest