CrossFit On Track – CrossFit
Gymnastics
10 min. butterfly pull-up practice
Weightlifting
STRENGTH
4x max reps strict pull-ups // prone reverse DB fly
4×8-12 reverse grip bent-over row // 3×10-15 DB upright row
3×10-15 high-angle DB bent-over row // 3×12-15 banded pull-over
Conditioning
Choose 1 – work hard – win a prize
Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP
5 pull-ups
10 push-ups
15 Am. KB Swings 53/35
Complete 18 rounds – win a Fit-Aid!
Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP
2 MU
6 HSPU
10 cal AB sprint
13 rounds wins a fit-aid!
Accessory
Bench row drop sets
2x max reps with 3 descending db weights
EMOM x 10
10 ring rows
10 HR push-ups
10 abmat situps