CrossFit On Track – CrossFit
Warm-up
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)
Gymnastics
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
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