CrossFit Surmount – CrossFit
Gymnastics
3 sets
6/6 Unweighted bulgarian split squats
6/6 Pistol progression*
Pistol Progression:
-Weighted pistols
-Pause/Tempo pistols
-Pistols
-Pistols holding foot
-Box elevated pistols
-Ring assisted pistols
-Pistol to a target
3: Metcon (AMRAP – Reps)
AMRAP 4mins
21/16 Cal bike/row/ski
21 Box jump overs 24″/20″
*Rest 3 mins*
AMRAP 3mins
15/12 Cal bike/row/ski
15 Box jump overs 24″/20″
*Rest 2 mins*
AMRAP 2mins
Box jump overs 24″/20″
*Rest 1 min*
AMRAP 1min
Cal bike/row/ski
2: Metcon (AMRAP – Reps)
AMRAP 4mins
16/12 Cal bike/row/ski
16 Box jump overs 24″/20″
*Rest 3mins
AMRAP 3mins
12/9 Cal bike/row/ski
12 Box jump overs 24″/20″
*Rest 2mins
AMRAP 2mins
Box jump overs 24″/20″
*Rest 1min
AMRAP 1min
Cal bike/row/ski
1: Metcon (AMRAP – Reps)
AMRAP 4mins
12/8 Cal bike/row/ski
15 Box jump overs or Step ups overs 20/16’’
*Rest 3mins
AMRAP 3mins
10/6 Cal bike/row/ski
10 Box jump overs or Step ups overs 20/16’’
*Rest 2mins
AMRAP 2mins
Box jump overs or Step ups overs 20/16’’
*Rest 1min
AMRAP 1min
Cal bike/row/ski
Accessory Work
Cool down 3-4 minutes on bike or rower
Lower Body Flow
https://youtu.be/aeDOKJBLmqY