CrossFit Surmount – CrossFit

Handstand Walk (5 x As far as possible)


– Plank to inverted walk on box (like a wall climb but with feet

on the box)

Wall climb to hs hold on wall

Kick up into HS on wall

HS hold on wall + weight shifts

HS hold on wall + shoulder taps

HS hold on wall, facing wall, remove one foot for balance

HS walk with partner using PVC for a spot.

Metcon (Time)

3 rounds

9 Power cleans @ 185/135

18 TTB

27 Wallballs @ 20/14

3 strict ring muscle ups
Scale muscle-ups to 6 pull-ups and 6 ring dips

Accessory Work

GHD sit ups + hold

5 x 15-20

1 seconds hold at parallel on the descent