CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
5 Pull Ups
10 Push Ups
15 Air Squats
Gymnastics
Muscle-ups (Muscle Up Pull Throughs: 3 x 4-8 reps)
Muscle-ups (L-Pull Ups w Rings: 3 x max reps, 4-sec descent)
Ring Dips (3 x max Reps w/ 4 sec negative on descent)
Metcon
Metcon (No Measure)
6 Rounds
30 Sec A/30 sec B
A: Max reps American KB Swings
B: Max Reps HR Push Ups
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
+3 Cal Row
+3 Burpee Box Jump Over
Metcon (AMRAP – Reps)
3 min Max Reps Strict Pull Ups