CrossFit On Track – CrossFit

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Gymnastics

Warm-up (No Measure)

10 min. skill work (pick 1)

Toes to bar

Double unders

Ring muscle ups

Weightlifting

Medium pace for quality. Get a tough weight on the bench first. Work in groups.

Bench Press (5×5 all heavy)

Metcon (No Measure)

5x100m KB front rack carry

Warm-up (No Measure)

Banded pull-apart series

5×7 reps of all 6 elbow/hand positions

Metcon

Metcon (No Measure)

12 min. @ medium pace for quality

30 sec. max reps GHD situps

15 sec. transition

30 sec. max reps push-ups

15 sec. transition

30 sec. row for max cals

15 sec. transition

Accessory

Metcon (No Measure)

4×8-15 single-arm DB press

superset

4x max effort TRX buzz saw plank