CrossFit Surmount – CrossFit

Shoulder Press (6 x 4)

First 2 reps pause at forehead for 2 seconds. Last 2, gone straight up

Metcon (AMRAP – Rounds and Reps)

With a Partner:

3, 5 minute AMRAPS:

12/8 Cal row or 14/10 Cal bike

12 DB thrusters @ 50/35 (6 each side)

30 Double unders

Rest 1 minutes between each AMRAP
Start each AMRAP where you left off. Partners alternate movements, i.e. A does row, B does thrusters, A does Double Unders, etc…

Accessory Work

Posterior chain work:

One leg glute bridge on bench or swiss ball

5 x 8/leg

hold 3 seconds at the top.