CrossFit Surmount – CrossFit

Gymnastics

L-sit rope pull ups

5 x 4

(2 right arm on top and 2 left arm on top)

Scale options: Strict pull-ups or banded pull-ups

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Buy in:

50 Incline Push-ups (hands elevated on box or bench)

30 Air Squat

Then

8 Push press @lighter

15 Box Jump/step over

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Buy in:

30 Push-ups

50 Air Squats

Then

8 S2OH @115/75lbs

15 Box Jumps @ 24″/20″

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Buy in:

50 Push-ups

50 Air Squats

Then

8 S2OH @135/95lbs

15 Box Jumps @ 24″/20″

Accessory Work

3 sets

6 DB Bent over rows/arm

6 DB skull crushers, both arm