On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

7 Ring Rows

7 Push Ups

7 American KB Swings

+

Dynamic Shoulder Mobility

Gymnastics

Muscle-ups (Practice Skill progressions x 10 min)

Pull-ups (12 sec AMRAP EMOM x 10)

Strict Pull Ups (5 x 5-8 reps)

Pull Ups with no kipping movement
Between sets, do 15-20 Hollow Rocks

Bent Over Row (4 x 8-12 reps)

Between sets, do 15-20 AbMat Sit Ups

Metcon (No Measure)

4 Rounds

– 5 rep Banded Pull Apart Series

– 30-60 sec Plank