On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

12 Wall Ball

9 Hollow Rocks

6 Box Jumps

3 Pull Ups (strict and building)

Gymnastics

Toes-To-Bar (12 min x Skill Work)

Build skill progression, then complete repeat explosive practice:

10 sec AMRAP EMOM x 6-10

Metcon

Metcon (No Measure)

8-10 Rounds:

2 min Intervals, 1 min rest; switch back and forth between A, B and C

A: 2 min AMRAP

10 Box Jumps

10 Toes to Bar

B: 2 min AMRAP

20 Wall Ball

7 Burpees

C: 2 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats