CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

10 min x

5 Pull Ups

10 Push Ups

15 Air Squats

Gymnastics

Muscle-ups (Muscle Up Pull Throughs: 3 x 4-8 reps)

Muscle-ups (L-Pull Ups w Rings: 3 x max reps, 4-sec descent)

Ring Dips (3 x max Reps w/ 4 sec negative on descent)

Metcon

Metcon (No Measure)

6 Rounds

30 Sec A/30 sec B

A: Max reps American KB Swings

B: Max Reps HR Push Ups

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

+3 Cal Row

+3 Burpee Box Jump Over

Metcon (AMRAP – Reps)

3 min Max Reps Strict Pull Ups