CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
Amrap 20 mins
• 5 Burpee strict pull-ups
• 10 Ring dips
• 15/10 Cal Assault Bike
At Home partial equipment:
Amrap 20 mins
• 5 Burpees + 5/5 bent over row
• 10 dips
• 15/10 Cal
At Home no equipment:
Amrap 20 mins
• 5 Burpees + 5 odd object bent over rows
• 10 Push-ups
• 50’ weighted walking lunges (12 steps per leg if in place)
Metcon (Time)
Conditioning!
You go I Go with a partner
3 rounds
• P1 do 400m
• P2 do 400m
• P1 do 200m
• P2 do 200m
(Don’t have a partner, rest the amount of time it takes you to run each interval)
Inside option:
3 rounds
• 90s P1 Max Jumping air
squats
• 90s P2 Max Jumping air
squats
• 60s P1 Max in and out
jumps
• 60s P2 Max in and out
jumps
Athletes should choose to
scale the jumping air squats
to regular air squats if this is
not going to be sustainable.
H: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Min
12 Air Squats (or weight with odd object)
– 10 Plank Ankle Taps: https://youtu.be/y53aQwHWmU0
– 8 Inch Worm (no push ups):
rest 2 min
– Run 800m
rest 2 min
AMRAP 12 min
– 6 Body Weight Man Makers: https://youtu.be/KHR1vONbo4Y
– 12 V-ups
rest 2 min
– Run 800m
rest 2 min
AMRAP 6 min
– 12 Air Squats (or weight with odd object)
– 10 Plank Ankle Taps: https://youtu.be/y53aQwHWmU0
– 8 Inch Worm (no push ups): https://youtu.be/sI5RwFQtpf4