On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jump Rope/Jumping Jacks
+
6 min x
5 Pull Ups
10 Push Ups
15 KB Swings
+
Shoulder Mobility and Core warm-up
Gymnastics
Pull-ups (Skill progression on the kipping Pull Up)
Level I: Develop swing and try to get 1st pull up
Level II: String together longer sets of pull ups
Level III: Develop longer sets of C2B pull ups
Strict Chin Ups (5 x 5; BUILDING heavy)
Increase weight or difficulty each round!
Metcon
Metcon (No Measure)
EMOM x 20
Min 1: 30 sec max effort Row
Min 2: Run for 1 minute
Maximum Effort!!