CrossFit On Track – CrossFit

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Bench Press (10 min to build to a heavy 6-8 Rep)

Metcon (No Measure)

5 Rounds for Quality:

10 Strict Press

10 Upright Row

250m Row

Metcon (No Measure)

5 Rounds for Quality:

20 AbMat Sit Ups

15 Push Ups

10 Evil Wheels

Metcon (No Measure)

5 Rounds for Quality:

30 sec max reps Ring Dips

20 sec rest

30 sec max effort Dragonflies

20 sec rest

30 sec max reps Ring Rows

20 sec rest

Metcon (No Measure)

Optional Post WOD 1:

4 Rounds for Quality

12-15 Hi-Lo Woodchops per side

10-15 Banded Overhead Tricep Extension

8-12 DB Bicep Curls

Metcon (No Measure)

Optional Post WOD 2:

3 Rounds for Death… I mean, max effort

Burnout Strict Hanging Knees to Elbows

Burnout Bench Dips

Burnout Barbell Bicep Curl