CrossFit Surmount – CrossFit

Skill Building

Take up to 10 minutes to practice headstands and handstands.

Skill Building

Take up to 10 minutes to practice handstand pushups, including scaling options with a box as well as deficit and parallette HSPUs.

Metcon (AMRAP – Rounds and Reps)

11, 1-minute intervals; rest 1 minute between rounds (21 minutes total)

– 3 floor presses (95/73)

– 3 SDHPs

– 3 power clean & jerks

– 13 lateral bar hops
– Rep must be complete by end of interval for rep to count.

– Continue next round where you left off last round.

– For Rx+ lift 115/93 and complete twisting lateral bar hops.

– As always, scale as needed.