CrossFit On Track – CrossFit

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Weightlifting

Shoulder Press (5×5; medium to heavy; building)

Strict – superset with pull-ups

Strict Pull Ups (5xt; building, but maintian quality)

Pull Ups with no kipping movement

Ring Dips (4×6-8)

superset with Pendlay row

Pendlay Row (4×6-8)

Landmine Press (4×8-12)

superset with GHD situps

GHD Situps (4×12-15)

Metcon

Metcon (No Measure)

Partner relay

0-6 min. (full round relay)

15 pull-ups

15 HSPU

6-12 min. (full round relay)

12 ring rows

12 ring dips

12-18 min. (full round relay)

9 TTB

9 HR push-ups

18-24 min. (share the load)

40 muscle-ups (any)

10 rope climbs or peg board climbs