CrossFit Surmount – CrossFit
Gymnastics
EMOM x 8mins
Odd: 40 second Plank
Even: 8-12 Strict pull-ups
Bodyweight:
We can keep this the same substituting
towel rows for strict pull-ups.
https://www.youtube.com/watch?v=Ai3lMLDfOao
Metcon (5 Rounds for time)
E5MOM x 25mins, each for time
25/20 Cal Row
25 Thrusters @ 45/35
12 Burpees over bar
Sub 400m run for row/bike if no machine
BW: Metcon (3 Rounds for time)
With a continuously running clock:
On the 0:00, 8:00, 16:00
75 Jumping good mornings
https://www.youtube.com/watch?v=D5qah7d9OlQ
60 Air squats
20 Burpees
H: Metcon (Time)
4 Rounds for time:
30 Box jumps/step ups
30 Wall balls/medball or basketball cleans
30 Cal row or 400 M run
*After each set of 30, stop and do 1 minute of reverse plank
For a shorter version, cut this to 2 rounds