CrossFit Surmount – CrossFit

Gymnastics

Lev 3: Metcon (AMRAP – Reps)

5 sets – Rest 90 sec between

20 Banded Tricep extension @fast

8-10 Kipping HSPU

Lev 2: Metcon (AMRAP – Reps)

5 sets – Rest 90 sec between

20 Banded Triceps extension @fast

4-8 Kipping HSPU

OR

4-8 Feet elevated Piked HSPU

Lev 1: Metcon (AMRAP – Reps)

5 sets – Rest 90 sec between

20 Banded Triceps extension @fast

8-10 DB push press @moderately heavy

Metcon

Lev 3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

2,4,6,8,10, etc

KB Swing @ 70/53lbs

1,2,3,4,5, etc

Wall Walks

Lev 2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

2,4,6,8,10, etc

KB Swing @ 53/35lbs

1,1,1,1,1, etc

Wall walk

Lev 1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

2,4,6,8,10, etc

Russian KB Swing @Moderate

2,4,6,8,10, etc

Piked Shoulder taps

*Can be done with feet on the floor as well

()

Accessory Work

5/side Explosive Landmine Row + Press. Hold each rep for 3 sec

Rest 60 seconds between

()