On Track CrossFit – CrossFit


Warm-up (No Measure)

10 min x

10 Ring Rows

10 Push Ups

10 Hollow Rocks

10 Am. KB Swings


Pull-ups (Skill work x 10 min toward butterfly Pull Ups)

Ring Dips (Skill work x 10 min: Press outs)

Work on pressouts and full range of motion ring dips


Metcon (Weight)


5 Reps Strict Press until fail…


5 Reps Push Press until fail picking up from where the strict press left off….


5 Reps Push Jerk until fail picking up from where the Push Press left off.
Start easy and build up slowly


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Pull Ups

200m Run

20 Toes to Bar

200m Run