CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

Dynamic Shoulder and hip mobility

+

6 min x

Row 150

10 AbMat Sit Ups

+

8 min x

Toes to bar practice

+

8 min x

Power Snatch Skill work and weight build (to 115/75)

Metcon

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#
Level I Only

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Level II and III

Feel free to look up Masters scaling

Post-WOD

L-Sit (Practice on Paralette Bars or Boxes)

GHD Situps (5 x 15-20)

Or Abmat Sit Ups