CrossFit Surmount – CrossFit
Bar Muscle-ups
Progressions and skill building
Muscle-ups
Progressions and skill building
Toes-To-Bar
Work on toes-to-bar progressions, strict, and kipping
Pull-ups
Progressions including negatives, strict, kipping and butterfly
A: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
30 Air Squats
30 Mountain Climbers (each leg = 1 rep)
30 Sit Ups
3 Wall Walks
*rest 2 Minutes before starting metcon B
B: Metcon (AMRAP – Reps)
2 Minute AMRAP:
Max Burpees
*rest 1 minute
C: Metcon (AMRAP – Reps)
2 Minute AMRAP
Max double unders