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