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