CrossFit On Track – CrossFit
Warm-up
(No Measure)
8 min x
5 inch worms
5 KB Sumo Deadlift High Pull
10 Air Squats
200ft Shuttle Run
Push Jerk (1 x 5)
Level 1/2 – Take 15 min to practice the push jerk skill in sets of 5. Don’t worry about weight, just learn how to be fast and efficient
Level 3 – Build to a heavy-ish set of 5, focusing on being fast
Gymnastics
Muscle-ups (3 x max reps)
Level 1/2 – Develop the muscle up skill through skill progressions.
Level 3 – 3 x Max Reps Muscle Ups, full rest
Metcon
Metcon (No Measure)
10 min AMRAP for Quality
20 GHD sit ups or weighted abmat sit ups
20 American KB Swings (55/35)
10 Football Burpees
Don’t score this, just relax and focus on your core mechanics
