CrossFit Surmount – CrossFit

Gymnastics

3: Gymnastics (EMOM x 15)

1- 5 Bent over Row @AHAP

2- 8 Cal Row/bike Sprint

3- 3-5 Ring Muscle-ups

Score: Total reps

2: Gymnastics (EMOM x 15)

1- 5 Bent over Row @AHAP

2- 8 Cal Row/bike Sprint

3- 3-5 Box supported ring mu or

3-5 CTB + 3-5 Ring dips

1: Gymnastics (EMOM x 15)

1- 5 Bent over Row @AHAP

2- 5 Cal Row/bike Sprint

3- 3-5 Ring rows + 3-5 box dips

Metcon

3: Metcon (Time)

4 rounds:

20 Wall Balls @20/14

10 Power Snatch @95/65

Score: Time

TC: 12mins

2: Metcon (Time)

4 rounds:

15-20 Wall Balls @20/14

10 Power Snatch @75/55

Score: Time

TC: 12mins

1: Metcon (Time)

4 rounds:

20 Wall Balls @light

10 Power Snatch @light

Score: Time

TC: 12mins

Accessory Work

Rotator cuff drop and catch

3 x 10/side

Rest as needed between sets

FOR QUALITY

Avoid turning your elbow up when catching the DB. Keep your shoulder stable by keeping your elbow down.

https://www.youtube.com/watch?v=fHpR7hd1DKk