CrossFit On Track – CrossFit

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Gymnastics

Strict pull-ups

5×3-5 building difficulty

5-8 min. Practicing skill

Swing

Kipping

C2B kipping

BMU

HSPU skill work

HS hold

Negative

Kipping

Strict

Deficit

HS Walk

Metcon

Choose one

Metcon (AMRAP – Reps)

8 min

15 Sec HSPU

45 rest
Repeat explosives

Metcon (AMRAP – Rounds and Reps)

8 min amrap

12 HSPU

25’ HS walk

12 Am. KB Swing

25’ HS walk
5’ HS walk= 1 rep

Metcon (AMRAP – Rounds)

8 min amrap

5 push press (heavy)

60 sec HS hold or plank

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 C2B

8 TTB

+5 rep push-up ladder