CrossFit On Track – CrossFit
Warm-up
(No Measure)
5 Rounds
5 Ring Rows
5 Push Ups
5 Hollow Rocks
+
3 Rounds
3 Muscle Up transitions
3 Press Outs
Gymnastics
Muscle-ups (12 sec AMRAP EMOM x 6)
Practice the relevant skill progressions first… then…
L1 – 8 reps of jumping ring pull up (chest to ring) EMOM x 6
L2 – Muscle Up practice
L3 – 12 sec AMRAP EMOM x 6
Toes-To-Bar (10 sec AMRAP EMOM x 8)
L1 – Knees above hips
Metcon
2k Row (Time)
Max Effort 2k Row