CrossFit Surmount – CrossFit
Handstand Walk (5 x As far as possible)
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Options:
– Plank to inverted walk on box (like a wall climb but with feet
on the box)
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Wall climb to hs hold on wall
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Kick up into HS on wall
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HS hold on wall + weight shifts
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HS hold on wall + shoulder taps
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HS hold on wall, facing wall, remove one foot for balance
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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