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