CrossFit Surmount – CrossFit

Gymnastics

A: Metcon (No Measure)

5 sets

10 HSPU

10 Seated banded rows

RX+ Strict HSPU
Level 2

5 sets

5 Hspu or 10 Piked hspu

10 Seated banded rows

Level 1

5 sets

6 Push-ups

10 Seated banded rows

Metcon

B: Metcon (Time)

4 rounds

80 Double-unders

15 CTB
TC: 10 min

Level 2

4 rounds

60-80 DU (or Singles + DU)

15 Pull Ups or Reduce reps of C2B

Level 1

4 rounds

40-80 Single unders

15 Ring rows or 8-10 Strict assisted pull ups

Extra Accessory

Metcon (Weight)

Turkish Get Up

Accumulate 15 reps/side