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