CrossFit Surmount – CrossFit

Gymnastics

3: CTB + Bar Muscle Up

5 sets

4 Strict CTB + 2-4 Bar muscle ups

Rest 90-120 seconds between sets

Score: Total reps

Time Cap: 12mins

2: CTB + Bar Muscle Up

5 sets

2-4 Strict Pull-up + 2-4

Jumping Bar muscle ups OR

2-4 CTB

Rest 90-120 seconds between sets

Score: Total reps

Time Cap: 12mins

1: CTB + Bar Muscle Up

5 sets

4 Ring rows + 2-4 Jumping

CTB @2-3sec negative

Rest 90-120 seconds between sets

Score: Total reps

Time Cap: 12mins

Metcon

3: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30/25 Cal Row or Bike

15 Abmat sit-ups

12 CTB

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30/25 Cal Row or Bike

15 Abmat sit-ups

12 Pull ups

Score: Rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

21/15 Cal Row or Bike

10 Abmat sit-ups

12 Jumping pull-ups

No negative,but controlled

Score: Rounds + reps

Accessory Work

Side plank lateral raise

3 x 12/side

No rest between sets and sides

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