CrossFit On Track – CrossFit

Warm-up

(No Measure)

3 Rounds

5 Box Jumps (step down)

7 Pull Ups or Ring Rows

9 Push Ups

+

3 Rounds

3 Muscle Up Transitions

3 Ring Dips or Foot Assisted Press Outs

Gymnastics

Metcon (No Measure)

Gymnastic Skill:

Level I:

Develop Kipping Pull Up x 10 min

Work on L-Sit on P-Bars or Rings x 6-8 min

Level II:

Banded Muscle Up Transition Practice x 6-8 min

Partner Assisted Kipping Muscle Ups x 6-8 min

Level III:

Muscle Up Skill practice x 6-8 min

3 x Max reps MUs, 2 min rest

Metcon (No Measure)

Gymnastics Strength:

Level I:

4 Rounds for Quality

6 Strict Pull Ups

8 Ring Push Ups

Level II:

4 Rounds for Quality

5 C2B Pull Ups

7 Ring Dips

Level III:

4 Rounds for Quality

5 Chest to Ring Pull Ups

7 Weighted Ring Dips

Metcon

Metcon (Time)

3 Rounds for Time

15 Shoulder to Overhead – 95/65

12 Front Squat

9 Bar-Facing Burpees

Post-WOD

Metcon (Time)

100 Hollow Rocks, but each time you break or lose your hollow body position, you have to roll over and do a 30 second plank before you can do more hollow rocks