CrossFit Surmount – CrossFit

Push Jerk (EMOM x 5, 3 Push Jerk)

AT HOME Partial Equipment

3-6 Single arm seated DB press/side

+

5 Hollow body flexion extension

https://www.youtube.com/watch?v=DTTbagiiQmg

AT HOME Bodyweight

8-10 Piked/box hspu

+

5 Hollow body flexion extension

https://www.youtube.com/watch?v=lHxGs

Md9kv

Metcon (AMRAP – Rounds and Reps)

Amrap 3 min x 4 sets rest 2 min between

30 Wall Ball @ 20/14lbs

4 Rope Climb
AT HOME BODYWEIGHT

Same time domain

30 odd object thrusters

10/10 single arm odd object bent over rows

AH: Metcon (AMRAP – Rounds and Reps)

AT HOME Partial

Amrap 3 min x 4 sets rest 2 min between each AMRAP

Alternate between these these2 Amraps

1) 4/4 shoulder to overhead

4/4 one arm floor press

4/4 one arm bent over row

2) 4/4 bulgarian split squat

4/4 glute bridge feet on box

4/4 lunges front rack object

Conditioning

Accessory

800m easy

400m Medium

200m hard

200m easy

400m medium

800m Hard

H: Metcon (No Measure)

AMRAP 14

30 double unders

25 situps

15 KB deadlifts or gluge bridges

*rest 2 min

EMOM 7

20 Wall balls or squats

*rest 2 min

AMRAP 12

30 double unders

25 situps

15 KB deadlifts or gluge bridges

*rest 2 min

EMOM 6

25 Wall balls or squats