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