CrossFit Surmount – CrossFit
Metcon (Time)
3 rounds
• 400m Run/Row 500m/ Bike 1k
• 20 TTB
• 10/10 DB Shoulder to OH @ 1 x
70/50
Rest 3 minutes between sets3 rounds
• 400m Run
• 20 TTB
• 10/10 DB Shoulder to OH @ 1 x
70/50
AT HOME Partial
3 Rounds
• Run 400m/Row 500m/Bike
1,000m
• 20 TTB or sit ups
• 10 DB Shoulder to OH per side
Rest 3 minutes
3 Rounds
• Run 400m/Row 500m/Bike
1,000m
• 20 TTB or sit ups
• 10 DB Shoulder to OH per side
AT HOME Bodyweight
3 rounds
• 60 Lateral Speed skater jumps
• 20 Seated Pike up over object*
• 10/10 Odd object strict press
Rest 3 minutes between sets
https://www.youtube.com/
watch?v=kQvQvwTuygY
Object should be chest/chin height• 60 Lateral Speed skater jumps
• 20 Seated Pike up over object*
• 10/10 Odd object strict press
H: Metcon (Time)
6 rounds
20 DB Snatch
20 sec rest
25 Lateral Jump Over DB
25 sec rest
30 DB Squats
30 sec rest
35 Double Unders
35 sec rest
No Equipment
6 rounds
20 Pike Push ups
20 sec rest
25 Lateral Skier Hops: https://youtu.be/4BaMG4OH7_g
25 sec rest
30 Weighted Squats (Use any weight you can find)
30 sec rest
35 Jumping Jacks
35 sec rest