CrossFit On Track – CrossFit

Warm-up

(No Measure)

Dynamic Shoulder Mobility x 6 min

+

4 Rounds

5 Ring Rows

3 Muscle Up Transitions

1 Ring Dip (foot assist, if needed)

+

3 Rounds (Level II/III)

4 Jumping Muscle Up (catch only, no press out)

4 Ring Dip

-OR-

3 Rounds (level I)

4 Jumping Ring Pull Ups

8 Push Ups

Gymnastics

Metcon (Time)

Level I:

30 Strict Pull Ups (at 5 rep difficulty)

Level II:

50 C2B Pull Ups

Level III:

30 Muscle Ups

(you have the option of doing jumping muscle ups with rings 12″ above your head)
Not really for time, but you want to push your recovery time a little bit. Time cap the whole thing at 10 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Conditioning:

2 min on / 2 min rest x 4

12 Thruster (95/65)

9 Toes to Bar

– each effort should be all out

– scale by weight and hanging knee raises

– pick up where you leave off with each round

Metcon (AMRAP – Reps)

WOD:

8 min AMRAP

+5 Push Ups

+10 Air Squats