CrossFit Surmount – CrossFit

Gymnastics

Ring Dip Work:

– 6 sets of 5-10 reps, rest as needed

or

Muscle Up Work:

– 6 sets of 2 swings on rings then 5 muscle ups

Metcon (Time)

3 Rounds for Time:

100 Double Unders

20 Chest 2 Bar Pull-ups

100′ OH Plate Lunges (45/25)

Accessory Work

4 rounds:

20 band flies, standing

20 Band pull aparts

20 band bicep curls

20 standing band tricep extensions