CrossFit Surmount – CrossFit

Metcon (Weight)

Every 90 seconds for 8 rounds

Complete 1 FS + 2 BS
Take the bar from the rack. Quickly transition from FS to BS. Begin at 45-55% of FS 1RM and increase weight and form and execution improve.

Metcon (Time)

10, 9, 8… 3, 2, 1 per arm alternating arm plank to forearm to plank (coaches will demonstrate)

20, 18, 16… 6, 4, 2 Abmat sit-ups

Begin each round with a 30-second plank hold
For example, hold plank for 30 seconds, complete 10 per arm alternating arm plank to forearm to plank reps, and 20 Abmat sit-ups. That’s the first round. For the second round once again begin with a 30-second plank hold. Complete 9 per arm alternating arm plank to forearm to plank reps, and 18 Abmat sit-ups.