CrossFit On Track – CrossFit

(No Measure)

5 min

5 ring rows

5 push ups

5 candlesticks

+

3 rds w/ partner

3 ring transitions

3 press outs

+

2 rds

3-5 ring pull ups (kipping)

3-5 ring dips

Metcon (No Measure)

Muscle up Skill:

Level I: 5 rds

3 strict pull ups

8 ring push ups

4 rds

8 bentover row

12 hollow rocks

3 rds

8-12 barbell curls

12-15 bench dips

Level II:

8 min

muslce up skill/tech.

4 rds

5-10 kipping ring pull ups (c2ring)

5-10 ring dips

15 GHD sit ups

3 rds

5-12 bentover row

Burnout biceps curls w/DB

Burnout bench dips

Level III:

4 min to warm-up skill

Then 4 min max reps burpee muscle ups.

Then, same as Level 2

Metcon (Time)

2k row for time

– You can do this at any point during the class