CrossFit Surmount – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

Start with every :90, run a 200M for 4 rounds. Then all go directly into…

10 Minute AMRAP:

10 Wall balls (light)

10 Burpees
Aim of the 4 runs is to fatigue you a little before the AMRAP. It’s not scored, but attack it like it is

2: Metcon (AMRAP – Rounds and Reps)

Start with every :90, run a 200M for 4 rounds. Then all go directly into…

10 Minute AMRAP:

10 Wall balls (16/12)

10 Burpees
Aim of the 4 runs is to fatigue you a little before the AMRAP. It’s not scored, but attack it like it is

3: Metcon (AMRAP – Rounds and Reps)

Start with every :90, run a 200M for 4 rounds. Then all go directly into…

10 Minute AMRAP:

10 Wall balls (20/14)

10 Burpees
Aim of the 4 runs is to fatigu you a little before the AMRAP. It’s not scored, but run like it is.

Hip Thrust (3 x 10)

Shoulders on bench
Athlete: Let’s work your Glutes a little. To properly perform the

repetitions, here is what you should do:

– Make sure your shins are vertical at the end of the repetition.

– Push against the ground with your heel rather than your entire

foot.

– Pushing the knees out may help you use your flute a bit more.

– Keep your ribs down at the top of the movement. Avoid

hyperextend your upper body. Looking forward may help you

for that.

– To be more staked, apply a force against the bench with your

arms