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.