CrossFit Surmount – CrossFit

Gymnastics

15 minutes working on…

Skill practice BMU/TTB

Pressure in swing:

– Hanging Hollow Body (Pressure against

box and bar)

– Hanging Hollow body (Pressure in bar

with band)

– Banded Hip to Bar (Pressure in bar, body

horizontal (BMU)

Then

– Low bar lat to Fly (Pressure on the bar,

jumping hip to bar)

1: Metcon (Time)

6 rounds for time:

10 Ring Rows OR Jumping Pull ups

6/6 Hang KB Snatch @ light (or DB)

200m Run

2: Metcon (Time)

6 rounds for time:

10 pull ups

6/6 Hang KB Snatch @ light (or DB)

200m Run

3: Metcon (Time)

6 rounds for time

10 CTB

6/6 Hang KB Snatch 53/35 KG

200m Run

Accessory Work

100 OHS @ Empty bar