On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Strict Pull Ups

15 KB Swings

20 Double Unders (or 10 attempts)

Gymnastics

Pull-ups (Kipping Pull Up skill work x 10 min)

3 x max reps Kipping pull ups/C2B/Bar Muscle Ups

Weightlifting

Weighted Chin-Ups (5 x 3; all heavy)

Superset with Shoulder Press

Shoulder Press (5 x 5; all heavy)

Superset with chin ups

Metcon

Metcon (Time)

“Thoraxis”

50-40-30-20-10

AbMat Sit Ups

KB Swings

Double Unders