CrossFit Surmount – CrossFit
Gymnastics
E3MOM x 12mins
– 4 dips, or weighted dips, or assisted dips CHALLENGE YOURSELF HERE, it’s just 4
– 30 seconds DB bench floor presses @ light/mod
1: Metcon (AMRAP – Rounds and Reps)
Amrap 15 minutes
750m Row/Ski or 1,500m Bike or 75 shuttle runs
50 V-ups / Sit-ups
100 Shoulder taps*
options include:
-HS shoulder taps
-Piked shoulder taps
-Plank shoulder taps
*Athletes will tap the left shoulder with the left hand and visa versa.
2: Metcon (AMRAP – Rounds and Reps)
Amrap 15 minutes
1,000m Row/Ski or 2,000m Bike /
or 100 shuttle runs @ 25’
30-50 TTB
10 Wall climbs
3: Metcon (AMRAP – Rounds and Reps)
Amrap 15
1000m Row/Bike 2000m/Ski or 100 shuttle runs @ 25′
50 TTB
150′ HS walk
Accessory Work
Bird dog
3 x 10, slow and controlled
https://www.youtube.com/watch?v=CQxdI5Gi5vc