On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
Run 400m
5 Strict Pull Ups
10 Push Ups
15 KB Swings
+
Butterfly pull-up skill x 8-10 min
Gymnastics
Pull Ups Skill (10-12 min practice)
https://www.youtube.com/watch?v=qZ6NX4yQLCo
https://www.youtube.com/watch?v=gmxSxwjAWVE
Metcon
Metcon (Time)
For Time:
800m run
21 deadlifts @ 265/185lbs
3 x [5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar pull ups]
600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups]
400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us]
200m run
