CrossFit Surmount – CrossFit

Gymnastics

Paused HSPU

6 x 4

2 seconds pause at the bottom

Rest 60-90 seconds between sets

OR

Seated DB press, pause 2 FULL seconds with DBs at forehead

level.

OR

Banded Push ups, Pause 2 Seconds in the bottom position but

maintain tension

OR

Pause Banded Pike Push ups

1: Metcon (Time)

21-15-9

Squat Clean @ 65/45

Sit-ups
,

2: Metcon (Time)

21-15-9

Squat Clean @ 95/65

Swinging knee/leg raises
,

3: Metcon (Time)

21-15-9

Squat Clean @ 115/75

TTB

Accessory Work

Every 90 seconds x 6

6 Slam balls

10 Bar Rows