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