CrossFit On Track – CrossFit

View Public Whiteboard

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)