CrossFit Surmount – CrossFit
Ring Dips (12 minutes, work to a weighted 3 reps)
Scales include:
– Feet assisted ring dips (feet in front, on rings or parallettes or boxes)
– Feet assisted ring dips (feet underneath, on rings, parallettes orboxes)
– Band assisted ring dips (band
under one knee)
– Band assisted parallette dips
(band under one knee)
3: Metcon (Time)
For time
15-12-9
Burpees
Cal Row/Bike
Rest 1:00
15-12-9
TTB
Cal Row/Bike
Rest 1:00
15-12-9
Burpee to target
TTB
2: Metcon (Time)
Same as 3, but reduce volume of TTB to 12-9-6
1: Metcon (Time)
12-9-6
Burpees
Cal Row/Bike
Rest 1:00
12-9-6
Hanging knee raises or sit-ups
Cal Row/Bike
Rest 1:00
12-9-6
Burpee to target
Hanging knee raises or sit-ups