On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds x
5 Ring Dips
15 KB Swings
5 Strict Press (build each round)
15 KB Swings
5 HSPU/Inch Worms
15 KB Swings
Weightlifting
Shoulder Press (5 x 5; Heavy)
Superset with deadlift
Deadlift (4 x 10 @ 67.5-72.5%)
Superset with Shoulder Press
Metcon
Metcon (Time)
4 Rounds for Time
20 Hand Release Push Ups
20 Box Jumps (20/16)
20 Wall Ball
Run 200m