04/28/2016

CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

8 min x Run/Row/Jump Rope

+

3 Rounds

Dead Bug – 4 per side

Spiderman Crawl – 4 per side

+

5-8 min Scap Strength

Weightlifting

Metcon (Weight)

Deadlift:

Build to 70-75% 1RM DL (depending on how you’re feeling or responded to the last one)

5 Reps E2min x 6

Gymnastics

Metcon (No Measure)

Skill Review: Ring Row and Ring Push Up/Ring Dip

– focus on shoulder position

– focus on core posture

10 min x

With a partner Superset Ring Rows and Ring Push Ups for long sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min Rep Ladder

+100m Run

+10 Push Ups