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.

*Improved stability.

*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.).

Metcon (Time)

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