On Track CrossFit – CrossFit


Warm-up (No Measure)

15 min x

With light Dumbbells, 6-12 reps each

Bentover Row

Shoulder Press

Upright Row

Tricep Extension

Bicep Curl

Front Delt Raise

Lateral Delt Raise

Bentover Reverse Flye


Handstand Push-ups (Kipping HSPU skill x 10 min)

Pull-ups (10 min x Butterfly Pull Up Skill)

Metcon (No Measure)

5 Rounds

5 Strict Pull Ups

5 Ring Dips

– weighted if possible

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Push Ups

10 Ring Rows