CrossFit On Track – CrossFit


(No Measure)

3 Rounds

10 Push Ups

15 KB Swings

20 Jumping Jacks


60 Jump Rope Singles


3 Rounds (building weight)

3 Strict Press

3 Push Press

3 Push Jerk
Want to try some new mobility tactics?

Simple 5-way Banded:


For the Gymnastics Practice, we’re going to break into 2 groups:

Group 1 has HSPU and they’re going to do those first, followed by push press

Group 2 does not have HSPU and they’re going to do Push Press first, followed by scaled progressions.

Handstand Push-ups (10 min to do 3-6 max reps sets of Kipping HSPU)

Push Press (5 x 5, heavy)


Metcon (AMRAP – Reps)

Conditioning w/ Partner:

10 Rounds:

20 sec AMRAP Burpee Box Jump

10 sec Rest

20 Sec AMRAP 3 Push Ups + 3 Air Squats

10 Sec Rest

Partner 1 starts on BBJ, Partner 2 starts on BW Complex

Team Score is Total reps of Burpee Box Jumps

Metcon (Time)

8 min AMRAP


15 Alternating DB or KB Hang Snatch

20 Double Unders/40 Singles