CrossFit Surmount – CrossFit

Gymnastics

10 mins:

Practice The Candlestick progression

Progression

https://youtu.be/WXoNNx-uOtU

Candlestick to pistol

Candlestick (both feet)

Elevated candle stick

Hollow body rocks + Cossack squats

Score: No score

Scaling options are above, built into the

progression. This is an inclusive skill session

for advanced and beginners alike.

Metcon

3: Metcon (AMRAP – Rounds and Reps)

4 x AMRAP 3mins

15 Overhead Squats @95/65lbs

10 Over-unders @30/24″

2 min rest between AMRAP’s

Continue where you left off on each AMRAP for one running score

Score: Total rounds + reps

Time Cap: 18mins

2: Metcon (AMRAP – Rounds and Reps)

4 x AMRAP 3mins

15 Overhead Squats @75/55lbs

10 Over-unders @30/24″

2 min rest between AMRAP’s

Continue where you left off on each AMRAP for one running score

Score: Total rounds + reps

Time Cap: 18mins

1: Metcon (AMRAP – Rounds and Reps)

4 x AMRAP 3mins

15 Overhead Squats @light

10 Broad jump

2 min rest between AMRAP’s

Continue where you left off on each AMRAP for one running score

Score: Total rounds + reps

Time Cap: 18mins

Accessory Work

Reverse Hypers

3 x 15 @50% of max Back Squat if on GHD w/band

Rest as needed

On the GHD: https://www.youtube.com/watch?v=C9eXWAZpqPI