CrossFit Surmount – CrossFit
Gymnastics
EMOM x 12mins
Min 1-
3-5 strict Pull-ups/pull-ups/ring rows
4-8 Bar muscle ups/1 step up the challenge ladder than previous movement
Min 2-
6 pike pulls on the rower/inch worms/down dog toe touches
8 explosive band pull aparts
1: Metcon (Time)
200′ Overhead plate walking lunge 35/15 lbs
50 V-ups/sit-ups
50 DB Front Squats @ light
6 Floor Rope climbs
2: Metcon (Time)
2 rounds
200′ Double Overhead DB Lunges 40/25lbs
30 TTB
30 DB Front Squats 40/25lbs
2 Rope climbs
3: Metcon (Time)
2 rounds
200′ Double Overhead DB Lunges 50/35lbs
50 TTB
50 DB Front Squats 50/35lbs
2 Legless Rope climbs
Accessory Work
Tabata
Alternate between:
– Hollow ups
– Hollow rocks