CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
12 KB Swings
9 Ring Rows
6 Football Burpees
+
5 min x
Casual Run
Gymnastics
Ring Dips (12 min x skill/strength practice)
Level I:
a) Practice Holds at top and bottom of the rings
b) Accumulate 30-50 Ring Push Ups
Level II:
a) 5×5 Ring Dips, AHAP
b) Accumulate 2 min at top of Ring Hold
Level III:
a) 5×5 Ring Dips, AHAP
b) Accumulate 3 min in L-Sit
Weightlifting
Weighted Pull-ups (5 x 5; AHAP across)
Superset this with 10-20 Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
10 Min AMRAP
Deadlift @ 1.5xBodyweight
Ring Dips
– you will pace yourself and set your own rep scheme for this workout so as to get as many reps as possible!
