On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Dot Drill
+
8 min x
12 DB Thrusters
8 Ring Rows
6 GHD Sit Ups (or AbMat Sit Ups)
Gymnastics
Chest-To-Bar Pull-ups (Practice skill – 3-5 sets x 3-5 reps)
Handstand Push-ups (Practice skill – 3-5 sets x 3-5 reps)
Metcon (Time)
10 Rounds for Time:
5 HSPU
5 C2B
Metcon (Weight)
7 Rounds, building weight
6 Strict Press
3 Strict Pull Ups
Go for quality and as heavy as possible
