On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 min x
3 Inch Worm
5 Push Ups
7 Ring Rows
+
4 min x
9 Hollow Rocks
6 KB Swings
3 Box Jumps
+
4 min x
5 Hanging Knee Raise
3 Burpee
1 Wall Walk
Gymnastics
Metcon (No Measure)
EMOM x 20
Min 1: 5-10 Ring Dip or Holds at the top of the Ring
Min 2: 5-10 Strict Chin Ups or Holds at the top of a bar
Min 3: 5-10 Pistol Squats per leg or Weighted Step Ups
Min 4: 5-10 Strict Toes to Bar or Hanging Leg Raises
Metcon
Metcon (No Measure)
EMOM x 16
Min 1: Row 150m as fast as possible
Min 2: Run 200m