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