CrossFit Surmount – CrossFit
Back Squat (9 x 2, Tempo Squat: 5 Sec.Down, 3 Sec. Pause, rise)
Benefits of Tempo…
*Improved body awareness.
*Improved control of lifts.
*Development of connective tissue strength.
*Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).
50 AbMat Sit-Ups, 25 Wall balls (20/14) 200m run
40 AbMat Sit-Ups, 20 Wall balls, 200m run
30 AbMat Sit-Ups, 15 Wall balls, 200m run
20 AbMat Sit-Ups, 10 Wall balls, 200m run
RX+ run with the med ball