CrossFit Surmount – CrossFit

Gymnastics

Compression Drills

-Feet glide Forward

-Feet drags

-Feet glide Backward

Score: For quality

Time Cap: 10mins

()

Metcon

3: Metcon (Time)

For time

30 DB Hang cleans @2×50/35lbs

40 hspu

50 Burpee box jump overs @24/20″

40 hspu

30 DB Hang cleans @2×50/35lbs

Score: Time

TC: 18mins

2: Metcon (Time)

For time

30 DB Hang cleans @2×35/25lbs

40 piked hspu

50 Burpee box jump overs 24/20″

40 piked hspu

30 DB Hang cleans @2×35/25lbs

Score: Time

TC: 18mins

1: Metcon (Time)

For time

30 DB Hang cleans @2xlight

40 push-ups / hand elevated

30 Burpee box jump overs @low

40 push-ups/ hand elevated

30 DB Hang cleans @2xlight

Score: Time

TC: 18mins

Accessory Work

Shoulder health

Prone angels

EMOM 8

Odd: Max reps

Even: Rest

https://www.youtube.com/watch?v=OEDKwf3Gm2I

Metcon

plank hold