CrossFit Surmount – CrossFit
Gymnastics
Push/Pull endurance
EMOM 12
Odd: 4-6 Strict HSPU
Even: 6-12 Body Row
Scaling Options:
A:
EMOM 12
Odd: 4-6 Piked hspu Or Seated DB press
Even: 6-12 Body Row
B:
EMOM 12
Odd: 4-6 HSPU (reduce ROM with plate if necessary or on box)
Even: 6-12 Body Row
3: Metcon (AMRAP – Rounds and Reps)
Amrap 12
50 Step ups @ 24/20’’
30 TTB
15 DB Clean @ 2 x 50/35lbs
2: Metcon (AMRAP – Rounds and Reps)
Amrap 12 minutes
50 Step ups @ 24/20’’
30 Swinging leg raises (toes
to wherever)
15 DB cleans @ 2 x 35/25 lbs
1: Metcon (AMRAP – Rounds and Reps)
Amrap 12 minutes
30 Step ups @ 20/16’’
20 Hanging knee raises
10 DB cleans @ 2x 25/15lbs