CrossFit Surmount – CrossFit

Back Squat (2, E3MOM x 5)

1: Metcon (Time)

55 Cal Row/Ski/Bike

35 Assisted Push Ups or DB push press @ moderate to light DBs

40 deadlifts @ 50-60%

2: Metcon (Time)

75 Cal Row/Ski/Bike

50 Push Ups or DB push press @ moderate to light DBs

40 deadlifts @ 50-60%

3: Metcon (Time)

75 Cal Row/Ski/Bike

50 HSPU

40 deadlifts @ 50-60%

Accessory Work

Tall kneeling Hip Thrust hold

5 sets

30 seconds on

30 seconds off

Place a band (pulling back) around your hips and hold the position. Shoulders, hips and knees should form a perfect straight line.