CrossFit On Track – CrossFit

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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