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