07/16/2018

CrossFit On Track – CrossFit

View Public Whiteboard

Gymnastics

Warm-up (No Measure)

Skill work x 10 min.

Pick 1:

Kipping pull-up

Butterfly pull-up

Bar muscle-up

Strict Pull Ups (5×5-8 tops; AHAP w/good form)

Pull Ups with no kipping movement

Weightlifting

Deadlift (5×7 @ 70% 1 RM)

Conditioning

Metcon (AMRAP – Rounds)

EMOM x 12

Odd: 8-15 pendlay row

Even: 20 alt DB snatch

Metcon (No Measure)

12 min. for quality

15-20 banded reverse fly

15-20 hollow-rocks

15-20 OH squats w/empty barbell

By |2018-07-15T20:00:00+00:00July 15th, 2018|Workouts|Comments Off on 07/16/2018