CrossFit On Track – CrossFit


(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


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 (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