CrossFit Surmount – CrossFit
Metcon
A: Metcon (Time)
Accumulate for time:
4km Row/10K bike
100 DB box step overs 24/20″ + 2×50/35lbs
Partition the reps any way you’d like
Level 2
Accumulate for time:
4km Row/10K bike
100 DB box step overs @24/20″ + 2×35/25lbs
Level 1
Accumulate for time:
2.5km Row/7500m
100 DB box step overs @low + 2xlight
Extra Accessory
Metcon (No Measure)
RDL Airplane
Accumulate 10 repetitions/side
Don’t skip these. Improving your hips and ankle stability is important and helpful for:
– Squat efficiency
– Pistols stability and efficiency
– preventing injury
and much more.