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