CrossFit On Track – CrossFit
Pull-ups (12 sec AMRAP EMOM x 8)
Ring Dips (12 sec AMRAP EMOM x 8)
Metcon (Time)
10 Rounds for Time:
15 Cal Row Sprint
15 Evil Wheel for quality
Metcon (No Measure)
Strength Accessory
Bench Press // Strict Pull Up
3 x 6-10; all heavy, build it up
Behind the Neck Push Press // Bentover Row
3 x 6-10
L-Sit // Banded Reverse Flye
4 x accumulate 30-45 sec // 4 x 15-20
Metcon (No Measure)
Accessory Conditioning
12 min AMRAP
12 Push Ups
18 Sit Ups
24 Alternating DB Upright Row
Tabata Wall Ball
Tabata Hollow Rocks
Metcon (Time)
Granite Games Prep:
3 Rounds for Time
24 DB Thrusters
18 Burpees
12 Bar MU
12 min Cap; row remainder of Cap for Calories
Complex:
1 Snatch + 1 Hang Snatch + 2 OH Squat
build across 10 sets
10 min x
Overhead Walking Lunge – 95/65
Note finish time on WOD 1 and Cals Rowed
Note weight on Complex
Note anything of use on OH Conditioning segment
