CrossFit On Track – CrossFit

Pick either the weightlifting or MetCon portion to do first, then do the other part.

Warm-up

Warm-up (No Measure)

Row 500m

+

3 Rounds

10 Air Squats

10 Box Jumps

10 Push Press

+

30 Wall Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

50 Cal Row

50 Wall Ball

50 Shoulder to Overhead – 115/85

50 Box Jumps

Scaled – weight is 95/65

Weightlifting

Deadlift (3 x 8 @ 70-74%)

Front Rack Lunge (5 x 10 steps walking lunge)

Gymnastics

Metcon (No Measure)

12 minute EMOM

min 1- Top of ring dip hold (thumbs turned out + elbows fully locked), accumulate 20-25 seconds

min 2 – Bottom of ring dip hold (elbows tucked in + shoulder below level of top of rings), accumulate 20-25 seconds

min 3 – 15 to 25 hollow rocks

min 4 – 10 to 20 GHD hip extensions