CrossFit On Track – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
EMOM x 8
HSPU (scale to push press)
repeat explosives
15 sec. AMRAP
45 sec. rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
3 min. on / 1 min. rest x 5
5 deadlift (275/185)
3 muscle ups (scale 6 pull-ups)
25′ HS walk (scale 20 cheerleader press)
Weightlifting
Strength
Bench Press (4×8-12)
Strict Pull Ups (3x max reps)
Pull Ups with no kipping movement
Bent Over Row (4×8-12)
Ring Dips (3x max reps)
Dumbbell Strict Press (4×8-12)
Strict press with dumbbells – both arms pressing at the same time.
Dumbbell Upright Row (4×8-12)
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
50 wall balls
100 double unders
-Every 3 minutes – 20/16 cal bike sprint (starting at minute 0)