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