On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

+

3 Roiunds

1 min Dead Bug

1 min Spiderman Crawl

+

3 Rounds

5 Pull Ups

10 Push Ups

15 KB Swings

Gymnastics

Ring Rows (Accumulate 30/50/70 Reps)

Level I – 30 reps

Level II – 50 Reps

Level III – 70 Reps

Fewest possible sets; standardize your position

Ring Dips (5 x 5; as difficult or heavy as possible)

If Dips are too difficult, do 5 sets of max reps ring push-ups

Metcon

Metcon (Time)

For Time:

50 Wall Ball

10 Toes to Bar

40 Wall Ball

15 Toes to Bar

30 Wall Ball

20 Toes to Bar

20 Wall Ball

25 Toes to Bar

10 Wall Ball

30 Toes to Bar
You can sub AbMat Sit Ups for Toes to Bar if you struggle with holding onto the bar