CrossFit On Track – CrossFit
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