On Track CrossFit – CrossFit

Second day of deloading. Use the time left at the end of class to mobilize OR spend a bit of extra time working on your Pull Up or HSPU skills.


Warm-up (No Measure)

4 Rounds x

10 Push Ups

10 Ring Rows

10 KB Swings

10 Hollow Rocks


Handstand Push-ups (10 min x Kipping Skill)

Pull-ups (10 min x Kipping Skill)

Metcon (AMRAP – Reps)

12 min Rep Ladder

+1 Strict Pull Up

+2 Push Up or HSPU

+3 AbMat Sit Ups or Toes to Bar


Metcon (AMRAP – Rounds)

EMOM x 8

3-5 Muscle Ups

5 Power Snatch – 135/85