On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
10 Ring Rows
10 Push Ups
10 Hollow Rocks
10 KB Swings
Gymnastics
Pull-ups (Kipping Pull Ups x 10 min Skill work)
Ring Dips (Support development x 10 min )
Metcon
Metcon (AMRAP – Rounds and Reps)
– First, Quickly build to a difficult 5-rep Pull Up
– Then:
12 min AMRAP
5 Strict Pull Ups
10 Push Ups
15 Toes to Bar/AbMat Sit Ups
20 Double Unders
Post-WOD
Metcon (Time)
21-18-15-12-9-6-3
HSPU
Cal Row