CrossFit On Track – CrossFit

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Warm-up (No Measure)

10 min x

Row 150m

10 Hollow Rocks

5 Push Ups

5 Ring Row


6 min x

Shoulder Mobility for internal rotation (bottom of a ring dip)


Metcon (No Measure)

Practice the Ring Muscle Up x 10 min

A) Hit small, quick sets

B) Try to get your first ring muscle up

C) Practice muscle up pull throughs and C2Ring negative


Metcon (AMRAP – Rounds and Reps)

Partner WOD:

14 min AMRAP; share the load

50 Wall Ball

35 Pull Ups

10 Power Clean and Jerk – 185/125