CrossFit On Track – CrossFit

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Metcon

Metcon (AMRAP – Reps)

4 x 3 min. AMRAP / 1 min. rest

10-1

HSPU

Am. KB Swing 53/35
Score = total reps across all rounds

Start over each round

Don’t drop the KB! 🙁

RX+ = strict HSPU

Scaled = push press @ 95/65

Weightlifting

Bench Press (5×5; get heavy)

superset with GHD sit-ups

GHD Situps (4×15-20)

Gymnastics

Ring Dips (4×8-12; high skill version)

supserset with pike crunch

Weighted Pike Crunch (4×10-15 w/KB)

Banded Chest Fly (3-4×10-15)

superset with bench dip

Bench Dip (3-4×15-20)