On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Ring Rows

5 Push Ups

10 Hollow Rocks

+

3 Rounds

3 Pull Ups (kipping, if you can)

3 Wall Walks

3 Toes to Bar

Gymnastics

Pull-ups (10 min x Butterfly Pull Up skill)

Handstand Push-ups (HSPU skill x 10 min)

Metcon (No Measure)

5 Rounds

6-8 Strict Press

6-8 Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 C2B

5 Pull Ups

5 Toes to Bar

15 Push Press – 135/95