CrossFit On Track – CrossFit

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Metcon (No Measure)

12 min x

5 Strict Pull Ups

10 Push Ups

15 Kettlebell Swings

200m Run

– target a medium pace that allows you to keep an elevated heart rate without needing to slow down at all

Metcon (No Measure)

EMOM x 20

min 1: Row 150m

min 2: 10 Pull Ups/C2B

10 Push Ups/HSPU

min 3: 10-15 Evil Wheels

min 4: 15 Bentover Row

Metcon (No Measure)

Accessory Strength

Bench Press // High Angle Bentover Row

4 x 8-12 / 4 x 8-15

Fisherman Press + Band Hold // Strict TTB

4 x 30 sec per side // 4 x 6-12

Banded Pull-Over // GHD Sit UP

4 x 12-15 // 4 x 12-15

Metcon (No Measure)

Accessory Conditioning

20 min AMRAP

20 KB Swings

2 x Max Effort Pull Up Holds

20 Cal Row

2 x Max Effort HS Holds

20 Push Ups

2 x Max Effort Ring Holds

Metcon (Time)

Granite Games Prep:

Run 3 miles

Yep, do it.