On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

10 Ring Rows

10 Push Ups

10 Hollow Rocks

10 KB Swings

Gymnastics

Pull-ups (Kipping Pull Ups x 10 min Skill work)

Ring Dips (Support development x 10 min )

Metcon

Metcon (AMRAP – Rounds and Reps)

– First, Quickly build to a difficult 5-rep Pull Up

– Then:

12 min AMRAP

5 Strict Pull Ups

10 Push Ups

15 Toes to Bar/AbMat Sit Ups

20 Double Unders

Post-WOD

Metcon (Time)

21-18-15-12-9-6-3

HSPU

Cal Row