CrossFit Surmount – CrossFit
Pistols
Work on pistol progressions, pistols, or weighted pistols
Metcon (20 Rounds for time)
EMOM for 20 minutes:
Minute 1: 15 Situps
Minute 2: 10 – 10m Shuttle Sprints
Minute 3: 20 Air Squats
Minute 4: 30 Double unders
Minute 5: 15 Wall Ball Shots (20/14 to 10/9)
Repeat 4 more times
record time for each 20 rounds