CrossFit Surmount – CrossFit

Back Squat (E :90 x 9)

E90secOM x 9 sets

• Sets 1,2,3: 4 reps @75%

• Sets 4,5,6: 3 reps @80%

• Sets 7,8,9: 2 reps @85%

At home, limited weight:

E90secOM x 9 sets

3 Tempo weighted squats @

7sec

At home, no equipment:E90secOM x 9

– 5/side Pistol Squats as low as possible

– Alternating one leg V-ups for

the remaining time

Metcon (Time)

30-25-20-15-10

• Jumping lunge

• 15 Burpee over object

Rest 4min-3min-2min-1min

between sets

H: Metcon (AMRAP – Reps)

8 rounds

45 sec ON / 15 sec OFF

– Reverse Plank Hip raises

– Reverse Lunges

– Odd Object SDLHP

– Buprees

1 min off