CrossFit Surmount – CrossFit
3: Metcon (30 Rounds for time)
EMOM 30mins
8 KB swings 70/44
10 push-ups
8 Pistols
2: Metcon (30 Rounds for time)
EMOM 30mins
8 KB swings 53/35
10 push-ups
12 Box elevated Pistols or alternating high
box step ups
1: Metcon (30 Rounds for time)
EMOM 30mins
8 Russian KB swings @moderate
10 Hand elevated push-ups
8-12 Air squats*
*Athletes who are comfortable enough with
the air squat can choose a closer stance
squat as long as the bodyweight stays balanced about the foot. A closer stance will
help add instability, good training towards
achieving pistols.