CrossFit Surmount – CrossFit

Metcon (Time)

5 rounds

30 double unders

9 Thruster @ 115/75lbs

30 double unders

6 muscle ups
Time cap: 20 minutes

Gymnastics

Handstand walks – 10 minutes to practice

– New/Beginner: Option 1: Plank to Pike walk, feet on box, hold

the pike position. Option 2: Wall climb + HS hold. Option 3:

Spotted kick up + HS hold practice

– Intermediate: Option 1: Shoulder taps, facing wall or free

stand. Option 2: Reduce distance in HS walk

– Advanced: Try to go in increments of 25’ unbroken or plus

Accessory Work

GHD situps

EMOM 5

30 seconds on

30 seconds off