CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

10 AbMat Sit Ups

10 Ring Rows

10 Candlesticks

200ft Shuttle Jog

Gymnastics

Metcon (No Measure)

Muscle Up Strength:

L1:

3 x 10 false grip ring rows

3 x 10 ring push ups

L2:

3 x 10 false grip pull ups (chest to ring)

3 x 10 Ring Dips

L3:

Accumulate 15-20 strict Muscle Ups

Metcon (No Measure)

Pistol Development:

L1:

3 Rounds for Quality

20 alternating pistols to box

20 alternating step ups

L2/3:

3 Rounds for Quality

20 Alternating Pistols

20 Alternating Weighted Step Ups w/ Dumbbells

Post-WOD

Metcon (No Measure)

CORE WORK!

– coach’s choice x 10 min