On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds x

5 Ring Dips

15 KB Swings

5 Strict Press (build each round)

15 KB Swings

5 HSPU/Inch Worms

15 KB Swings

Weightlifting

Shoulder Press (5 x 5; Heavy)

Superset with deadlift

Deadlift (4 x 10 @ 67.5-72.5%)

Superset with Shoulder Press

Metcon

Metcon (Time)

4 Rounds for Time

20 Hand Release Push Ups

20 Box Jumps (20/16)

20 Wall Ball

Run 200m