CrossFit Surmount – CrossFit

Plank hold (Time)

Hold strict plank hold for as long as possible.
Plank challenge

3-2-1 go, which member in the class can hold the elbow plank the longest.

3: Metcon (AMRAP – Reps)

15 min. AMRAP

3,6,9,12,15, ect…

Strict press @75/55lbs

Box jumps @24/20″

2: Metcon (AMRAP – Reps)

15 min. AMRAP

3,6,9,12,15, ect…

Strict press @55/35lbs

Box jumps @24/20″

1: Metcon (AMRAP – Reps)

15 min. AMRAP

3,6,9,12,15, ect…

Strict press @light

Box jumps @low or steps @high

Accessory Work

3 rounds

8 Nordic curls (3sec eccentric)

60 sec Banded Step-ups (banded march

style)

Rest 90-120 seconds

and/or 400M+ Run