CrossFit Surmount – CrossFit
Front Squat (4 x 4 @ 75%)
Metcon (4 Rounds for time)
E4MOM x 4 rounds:
20 pistol squats (10 each)
10 strict HSPU
5 bar muscle ups
Accessory Work
5 sets
6 situps drills
20-40 seconds hold in L-sit position
** This exercise is meant to be used so you can
understand what you should do with your legs on the transition
of a bar muscle up. Most important points here is to think about
pulling aggressively your feet toward the ground when you sit
up.
Sit up drill: https://www.youtube.com/watch?v=ZL8EnbNXUdU