05/05/2016

CrossFit On Track – CrossFit

Happy Cinco de Mayo, everybody! Hopefully, you’re using today’s workout as justification for the Margaritas and tacos you’ll be consuming tonight. Have fun and be safe!

Warm-up

Warm-up (No Measure)

5 Rounds x

6 Ring Rows

8 Push Ups

10 AbMat Sit Ups

Gymnastics

Strict Pull Ups (5 x max reps; 2 min rest)

Pull Ups with no kipping movement
load so that you can at least hit 5 reps; superset with 15-20 hollow rocks or GHD Sit Ups

Bent Over Row (5 x 6-10 reps; medium to heavy)

Superset this movement with a set of max reps PUSH UPS

Metcon (Time)

For Time:

50 AbMat Sit Ups

50 KB Swings

25 Push Ups

25 Ring Rows

25 Toes to Bar

25 Ring Rows

25 Push Ups

50 Burpees