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
Warm-up (No Measure)
4 Rounds x
10 Push Ups
10 Ring Rows
10 KB Swings
10 Hollow Rocks
Gymnastics
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
Post-WOD
Metcon (AMRAP – Rounds)
EMOM x 8
3-5 Muscle Ups
5 Power Snatch – 135/85
