CrossFit Surmount – CrossFit

Gymnastics

3: Hollow banded lat pull down (5 sets)

20 sec Hollow banded lat pull down

8-10 Strict CTB

Rest 30 seconds

Score: For quality

TC: 7mins

2: Hollow banded lat pull down (5 sets)

20 sec Hollow banded lat pull down

5-10 Strict pull-up / assisted strict pull-ups

Rest 30 seconds

1: Hollow banded lat pull down (5 sets)

20 sec Hollow hold

5-10 Pause Ring rows

Rest 30 seconds

Metcon

3/2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

1K Bike OR 500m Ski/Row

15 Box jump over 24/20″

15 Sit-ups

Score: Rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

800m Bike OR 400mSki/Row

15 Box jump over @low

10-15 Sit-ups

Accessory Work

DB row with parallette support

3 x 10/side

Rest 30 seconds between sides and sets

Goal: Improve core stability when performing a pulling movement.

https://www.youtube.com/watch?v=B2vwmFueL9E