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