CrossFit Surmount – CrossFit
Gymnastics
4 SETS OF
2 beat swing
2 kip swing
1 bar MU
2 beat swing
Metcon (Time)
4RFT
25 wall balls 30/20
3 minute recovery row/bike/ski
Metcon (Time)
4RFT
25 wall balls 30/20
3 minute recovery row/bike/ski
Accessory Work
4 rounds
40 sec ON /20 sec OFF
GHD back ext hold with plate
Handstand hold (stomach against the wall)
GHD sit up hold