CrossFit On Track – CrossFit


Warm-up (No Measure)

10 min x

12 KB Swings

9 Ring Rows

6 Football Burpees


5 min x

Casual Run


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


Weighted Pull-ups (5 x 5; AHAP across)

Superset this with 10-20 Hollow Rocks


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!