On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
5 Push Ups
5 Ring Rows
5 Sit Ups
5 Burpees
Gymnastics
Pull-ups (Skill work x 10 min (Butterfly))
Handstand Push-ups (Skill work x 10 min (kipping))
Metcon (No Measure)
5 Rounds x
5 Push Press – Heavy
5 Strict Chin ups
+
4 Rounds x
10 Strict Press
10 Ring Rows
+
3 Rounds x
15 Bench Dips
15 DB Curls
Metcon
Metcon (Time)
50-40-30-20-10
AbMat Sit Ups
KB Swings