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 Ring Press Outs
+
10 KIPPING Pull Ups
Gymnastics
Bar Muscle-ups (12 min to practice movement Progression)
Metcon (AMRAP – Reps)
Death By…
EMOM to failure, +1 rep ladder
+1 Bar Muscle Up to fail…
then…
+1 C2B pull ups, starting at your BMU failure rep number, to fail
then…
+1 Pull Ups, starting at your failure rep number from C2B
DO NOT RIP!!!
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
Level I:
10 Ring Row
10 Push Up
10 Air Squat
10 AbMat Sit Ups
Level II/III:
10 Strict Pull Up
10 Ring Dips
10 Box Jumps
10 Toes to Bar