CrossFit Surmount – CrossFit

Metcon (No Measure)

Headstand push to plank

10mins Practice:

-Head stand push to plank

-Head stand to freestanding HS

-Handstand to plank

-Kick-ups to wall supported HS

-Pike holds

Score: For quality

3: Metcon (AMRAP – Reps)

EMOMX30

6-8 KB swings 70/53lbs

6-8 push-ups

6-8 Pistols

2: Metcon (AMRAP – Reps)

EMOMX30

6-8 KB swings 53/35lbs

4-6 push-ups

6-8 Asst. pistols

1: Metcon (AMRAP – Reps)

EMOMX30

6-8 KB swings@light or Russian@moderate

4-8 asst push-ups (knees/hand-elevated)

6-8 high box step-ups or air squats (narrow stance if possible)

Accessory

3 x 10/10 Banded RNT RDL + Reach