CrossFit Surmount – CrossFit

Front Rack Lunge (10 x 4/4 at 8/10 RPE)

At Home, Partial

EMOM x 10mins

DB front rack lunges

8/8

AT HOME Bodyweight

EMOM x 10mins

40s Alternating Jumping lunges

Metcon (AMRAP – Rounds and Reps)

E(90s)MOM x 4 rounds

• 6 strict CTB

• 9 GHD sit-ups

• 50ft sled push 100/70lbs

Right into AMRAP 4mins

• 6 strict CTB

• 9 GHD sit-ups

• 50ft sled push 100/70lbs
At home version:

6 bent over rows/ body rows, shoulder taps

9 V-ups/sit ups

50′ push of something creative: stroller, lawnmower, wheelbarrow. Or due to weather, do 50 mountain climbers (25/side)

H: Metcon (5 Rounds for time)

On a running clock

at 0:00

50 cal or 1k run

50 box jumps

50 sit ups

at 10:00

40 cal or 800m run

40 box jumps

40 sit ups

at 20:00

30 cal or 600m run

30 box jumps

30 sit ups

at 28:00

20 cal or 400m run

20 box jumps

20 sit ups

at 32:00

10 cal or 200m run

10 box jumps

10 sit ups