CrossFit Surmount – CrossFit

Gymnastics

A: Metcon (3 Rounds for time)

Every 5 mins x 3

5-7 Strict HSPU

8-12 Kipping HSPU

10-15 Burpees
TC: 15 mins

Level 2

5-7 Box piked HSPU

5-7 Kipping HSPU

10 Burpees

Level 1

5-7 DB Seated Press @ Moderate

5-7 DB Seesaw Press @ Moderate

6 Burpees

https://www.youtube.com/watch?v=BNVZDnNWZ8A

Metcon

B: Metcon (Time)

5 rounds for time

15/12 Cal Bike/Ski/Row/ 200m run

12 DB step-ups 2×50/35lbs, 24/20″
TC: 15mins

Level 2

4 rounds

15/12 Cal Bike/Ski/Row

12 DB step-ups @2×35/25 + 24/20″

Level 1

4 rounds

10/7 Cal Bike/Ski/Row

12 DB step-ups @ light weight + lower box

Extra Accessory

Metcon (No Measure)

6 sets

15 Good mornings @95/65 lbs

15 plank knee tucks, feet on rower
Goal: Midline strength + stability

-Brace your core the entire ROM of both movements.

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