CrossFit On Track – CrossFit
Warm-up
(No Measure)
8 min x
15 KB Swings
10 Ring Rows
5/5 Step Ups
Gymnastics
Double-Unders (EMOM x 10 )
Level I – spend about 10 min working this skill. Don’t get frustrated – these aren’t easy!!
Level II – EMOM x 10 max set unbroken Double Unders; if you botch before 10, you CAN start again.
Level III – EMOM x 10
– min 1: max reps in the minute
– min 2: 12 Burpees
Weightlifting
Weighted Pull-ups (4 min AMRAP)
Level I – Build to a solid 5 rep pull up
Level II – Warm up your strict pull up, then do the 4 min AMRAP
Level III – Warm up, tack on a little weight and do the AMRAP weighted!!
Bent Over Row (5 x 8-12, heavy within that rep range)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 Box Jump Over – 24/20
6 Hang Power Snatch – 115/75
6 Front Squat – 115/75
Scale by weight and box jump height
Scale can also do step ups and over