CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

200ft Shuttle Jog

5 Candlesticks

5 Inch Worms w/ push up

10 Ring Rows

Weightlifting

Split Jerk (12 min to build to a Heavy Single)

10 min to develop technique and speed

…then…

12 min to build to a heavy split jerk single

Gymnastics

Muscle-ups (10 min skill work)

LI:

Ring push ups – 3 x 10

Ring pull ups – 3 x 10

L2:

Ring Dips – 3 x 5-10

False Grip Ring Pull Ups – 3 x 5-10

L3:

Accumulate 10-15 strict muscle ups

Pistols (10 min skill or volume work)

L1:

Learn movement and mobility needs

L2:

Use any scaling option and accumulate 50-75 total reps

L3:

100 alternating reps for time