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