CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
8 min x
+3 Rep Ladder (easy pace)
Ring Row
Push Up
AbMat Sit UP
+
6 min x
Practice Pendulum swing for Toes to Bar or mobilize shoulders
Gymnastics
Metcon (No Measure)
(OPTIONAL)
EMOM x 14
min 1: 1-3 Rope Climbs
min 2: 5-10 strict toes to Bar
Pull-ups (Practice skill x 14 min)
Level I:
a) 5 x 5 Pull Ups, strict
b) Accumulate 30-50 ring rows
Level II:
a) work on kipping or Butterfly pull up skill
b) 3 x max reps Pull Ups, strict
Level III:
a) EMOM x 6; 15 sec AMRAP C2B Pull Ups
b) 3 x max reps Chin Ups
Weightlifting
Metcon (Weight)
EMOM x 14
Min 1: strict press – 5-10 reps as a medium weight
Min 2: hang power clean – 5-10 reps
Metcon
Metcon (Time)
30 alternating Turkish Get Ups
55/35
