CrossFit Surmount – CrossFit

Metcon (Time)

Partner WOD!

8 rounds, you go I go:

• 40 Cal Bike

• 30 GHD Sit-ups

• 25’ Front rack walking Lunge

@185/135

Individual version

4 rounds

• 40 Cal Bike

• 30 GHD Sit-ups

• 25’ Front rack walking Lunge

@185/135

Rest 1:1
AT Home Partial

8 rounds, you go I go:

• 40 cal Machine

• 30 Weighted straight leg situps*

• 50’ DB Front rack lunges

*DB Across chest

AT HOME Bodyweight

8 rounds, you go I go:

• 20 Burpee to squat jump

• 30 Alternating Single leg,

single arm V-ups

• 10/10 Bulgarian split squats

H: Metcon (6 Rounds for time)

6 rounds Each for Time

20 hand release push ups

10/10 Plank Hip Tap: https://youtu.be/wU70zWxX7IA

20 Straight Leg Sit-Ups: https://youtu.be/uUkrj6wQgIY

400m Run

2 min rest