CrossFit On Track – CrossFit

Warm-up

(No Measure)

3 Groups:

1) Row 6 min

+

2) 6 min x easy Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

+

3) 6 min x posterior Cindy

5 Shoulder Press/HSPU

10 Ring Rows

15 KB Swings

Weightlifting

Deadlift (Build to a heavy 5-rep in 10 minutes)

Work w/ a partner or group of 3, compare to expected 5RM

Metcon (No Measure)

5 Rounds

7 Chin Ups

7 Ring Dips

+

5 Rounds

8-12 Bentover Row

8-12 Ring Push Ups/Push Ups

+

5 Rounds

8-15 Barbell Curls

8-15 Bench Dips