CrossFit Surmount – CrossFit

Metcon (Weight)

3 Rounds, not for time:

3 Rounds:

5 Single Leg Box Step Ups per side

5 Waiter Squats per side w/ a KB

*score weight of KB for last round of waiter squats
On the single leg box step-ups, focus on pulling yourself to extension as opposed to pushing. We are looking to activate the hamstrings by pulling through our heel on the box. On the waiter squats, start with a lighter kettlebell. The focus here is to avoid allowing the body to compensate to one side as it is unevenly weighted. Fire the midline, activating further, and stay squared off to the front.

Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.
Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions