On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 min x

3 Inch Worm

5 Push Ups

7 Ring Rows

+

4 min x

9 Hollow Rocks

6 KB Swings

3 Box Jumps

+

4 min x

5 Hanging Knee Raise

3 Burpee

1 Wall Walk

Gymnastics

Metcon (No Measure)

EMOM x 20

Min 1: 5-10 Ring Dip or Holds at the top of the Ring

Min 2: 5-10 Strict Chin Ups or Holds at the top of a bar

Min 3: 5-10 Pistol Squats per leg or Weighted Step Ups

Min 4: 5-10 Strict Toes to Bar or Hanging Leg Raises

Metcon

Metcon (No Measure)

EMOM x 16

Min 1: Row 150m as fast as possible

Min 2: Run 200m