CrossFit On Track – CrossFit

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Warm-up

8 min x

10 Push ups

10 Ring rows

10 Abmat sit ups

10 Air squats

Strength

Front Squat:

3×3 @ 80%

Deadlift:

10 min to build to a heavy single- 80-85%

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Gymnastics

HSPU Skill Progression:

Pick 1

A) Skill progression

B) Repeat Explosive: 10 sec AMRAP EMOM x 8

C) 10-15 reps for time x 3 w/ rest time equal to work time of previous set

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups