CrossFit On Track – CrossFit


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


Metcon (No Measure)


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


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 (Time)

30 alternating Turkish Get Ups