CrossFit Surmount – CrossFit

Bar Muscle-ups

Progressions and skill building

Muscle-ups

Progressions and skill building

Toes-To-Bar

Work on toes-to-bar progressions, strict, and kipping

Pull-ups

Progressions including negatives, strict, kipping and butterfly

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Air Squats

30 Mountain Climbers (each leg = 1 rep)

30 Sit Ups

3 Wall Walks

*rest 2 Minutes before starting metcon B

B: Metcon (AMRAP – Reps)

2 Minute AMRAP:

Max Burpees

*rest 1 minute

C: Metcon (AMRAP – Reps)

2 Minute AMRAP

Max double unders