On Track CrossFit – CrossFit


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


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 (No Measure)

EMOM x 20

Min 1: 30 sec max effort Row

Min 2: Run for 1 minute
Maximum Effort!!