CrossFit Surmount – CrossFit

Gymnastics

1 and 2.

4 sets:

12 Quadruped or bird dog band pull downs

4 Pike HSPU, Pause @ half ascent (feet on box)

3.

4 sets:

12 quadruped band pulls down

4 strict HSPU with a pause @ half ascent

rest 1-2 minutes between sets

1: Metcon (Time)

3 rounds for time:

60 seconds double unders OR 70 single unders

15 Shoulder to OH @ 65/45

7 Ring rows, strict and controled.

2: Metcon (Time)

3 rounds for time:

60 seconds double under

15 Push jerks @ 95/65

7 Pull ups OR C2B (RX+)

3: Metcon (Time)

3 Rounds for time

50 double unders

15 Push jerk @135/95

7 Ring muscle ups

Accessory Work

Double KB front rack hold (tall kneeling)

3 x 60 seconds