CrossFit Surmount – CrossFit

Gymnastics

3: TTB/CTB (EMOM x 8)

Odd: 10 TTB

Even: 10 CTB

Score: Total reps

2: TTB/CTB (EMOM x 8)

Odd: 5 TTB OR 10 Toes to eye level

Even: 5 CTB OR 10 Pull-ups*

*Use band assistance if necessary

1: TTB/CTB (EMOM x 8)

EMOM x 8

Odd: 10 V-ups OR sit-ups

Even: 10 Ring rows OR 7 Jumping pull-ups

@2-3sec down

Metcon

3: Metcon (Time)

For time:

100 Sit-ups

10 Wall walks

75 Sit-ups

7 Wall walks

50 Sit-ups

5 Wall walks

Score: Time

TC: 20mins

2: Metcon (Time)

100 Sit-ups

5 Wall walks

75 Sit-ups

3 Wall walks

50 Sit-ups

1 Wall walks

1: Metcon (Time)

50 Sit-ups

10 Inch worms

35 Sit-ups

7 Inch worms

25 Sit-ups

5 Inch worms

Accessory Work

Side plank + Knees to elbow

5 x 3/side

Rest as needed between sets

If you do not have access to a swiss ball, use a narrow object to put your hands on to create instability.

https://www.youtube.com/watch?v=IG9Miq9axa0