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.