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