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