CrossFit Surmount – CrossFit

Gymnastics

10 minute on pull-up work: strict, kipping, butterfly

At home: 3 x 15 side plank with lateral leg raise

1: Metcon (Weight)

6 rounds, For quality

6 Deadlifts @ 80%

6 Ring rows

6 Push ups

Rest 30-60 seconds

2: Metcon (Weight)

6 rounds, For quality

6 Deadlifts @ 80%

6 Strict pull ups – banded if needed

6 Pike boxed HSPU

Rest 30-60 seconds

3: Metcon (Weight)

6 rounds, For quality

6 Deadlifts @ 80%

6 Strict pull ups

6 Strict HSPU

Rest 30-60 seconds

BW: Metcon (No Measure)

6 rounds, For quality

90 second Reverse plank holds

20 v-ups

12 Pike Push ups

Rest 30-60 seconds

Accessory Work

3 sets

Banded W hold

rest 30 seconds

Banded Y Hold

rest 30 seconds

Banded M hold

Rest 60 seconds

W hold: https://www.youtube.com/watch?v=Xv8iibQogT4

Y hold: Same as for the W, but with arms in a OH position.

Banded M hold: Same as for the 2 exercises above, but with

arms down along your body, palms facing forward.