CrossFit On Track – CrossFit

Some gymnastics fun!!

Warm-up

Warm-up (No Measure)

7 min x

7 Ring Rows

7 Ring Push Ups

15 American KB Swings

+

7 min x

Add weight each round

5 Deadlift

5 Hang High Pull

5 Power Clean

Gymnastics

Muscle-ups (OPTIONAL – Practice skill on rings or bar)

Handstand Push-ups (Practice Skill; kipping or strict)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Power Clean – 155/105

5 Strict HSPU

3 Muscle Ups

Scaled:

12 min AMRAP

7 Power Clean – scale wt as needed

9 HSPU or HR Push Ups

12 Toes to Bar or Med Ball AbMat Sit Ups

Post-WOD

Metcon (AMRAP – Rounds)

EMOM x 10

3 Power Clean @ 70%

10-15 Pull Ups/C2B