CrossFit Surmount – CrossFit

Gymnastics

EMOM x 12mins

Min 1-

3-5 strict Pull-ups/pull-ups/ring rows

4-8 Bar muscle ups/1 step up the challenge ladder than previous movement

Min 2-

6 pike pulls on the rower/inch worms/down dog toe touches

8 explosive band pull aparts

1: Metcon (Time)

200′ Overhead plate walking lunge 35/15 lbs

50 V-ups/sit-ups

50 DB Front Squats @ light

6 Floor Rope climbs

2: Metcon (Time)

2 rounds

200′ Double Overhead DB Lunges 40/25lbs

30 TTB

30 DB Front Squats 40/25lbs

2 Rope climbs

3: Metcon (Time)

2 rounds

200′ Double Overhead DB Lunges 50/35lbs

50 TTB

50 DB Front Squats 50/35lbs

2 Legless Rope climbs

Accessory Work

Tabata

Alternate between:

– Hollow ups

– Hollow rocks