CrossFit Surmount – CrossFit
Gymnastics
Lateral pistols + Russian step ups
5 sets of 3/leg @ weighted
This is a lateral pistol on the box but when
the athlete extends his/her working leg, the non working leg will come up and pull the knee up as done in the Russian step up
(https://youtu.be/paGUT49Rvlo)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes:
200m Run
16 Shoulder to over head @ 135/95
22 v-ups