CrossFit Surmount – CrossFit
Gymnastics
L-sit rope pull ups
5 x 4
(2 right arm on top and 2 left arm on top)
Scale options: Strict pull-ups or banded pull-ups
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
Buy in:
50 Incline Push-ups (hands elevated on box or bench)
30 Air Squat
Then
8 Push press @lighter
15 Box Jump/step over
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
Buy in:
30 Push-ups
50 Air Squats
Then
8 S2OH @115/75lbs
15 Box Jumps @ 24″/20″
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
Buy in:
50 Push-ups
50 Air Squats
Then
8 S2OH @135/95lbs
15 Box Jumps @ 24″/20″
Accessory Work
3 sets
6 DB Bent over rows/arm
6 DB skull crushers, both arm