CrossFit On Track – CrossFit

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Conditioning

Metcon (No Measure)

E2MOM x 12 (24 min. total)

Min 1-2: 100 double unders

Min 3-4: 30 DB snatch

Min 5-6: 40 wall ball

Min 7-8: 30 push ups / ring dips

Metcon (No Measure)

5 x 8-12 bent-over row (medium to heavy)

superset

5×12-15 banded pull downs

superset

5×15-20 abmat sit-ups

Metcon (No Measure)

12 min.

Banded pull-apart series (7 reps x all 6 positions)

HS Hold (try to accumulate 1 min. unbroken)

20 hollow-rocks