CrossFit Surmount – CrossFit

Gymnastics

HS hold and walk practice and progressions

or

HS hold in a pike and HS compression drills

https://youtu.be/mC4sBN6E_R8

3: Metcon (21 Rounds for time)

EMOM x 21 minutes:

Alternate between

Min 1: 12 Cal row

Min 2: 8 burpees

Min 3: 4 Wall climbs

2: Metcon (21 Rounds for time)

EMOM x 21 minutes:

Alternate between

Min 1: 12 Cal row

Min 2: 8 burpees

Min 3: 2 Wall climbs

1: Metcon (21 Rounds for time)

EMOM x 21 minutes:

Alternate between

Min 1: 8 Cal row

Min 2: 6 burpees

Min 3: 4 inch worms