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