CrossFit On Track – CrossFit
Metcon (No Measure)
12 min x
5 Strict Pull Ups
10 Push Ups
15 Kettlebell Swings
200m Run
– target a medium pace that allows you to keep an elevated heart rate without needing to slow down at all
Metcon (No Measure)
EMOM x 20
min 1: Row 150m
min 2: 10 Pull Ups/C2B
10 Push Ups/HSPU
min 3: 10-15 Evil Wheels
min 4: 15 Bentover Row
Metcon (No Measure)
Accessory Strength
Bench Press // High Angle Bentover Row
4 x 8-12 / 4 x 8-15
Fisherman Press + Band Hold // Strict TTB
4 x 30 sec per side // 4 x 6-12
Banded Pull-Over // GHD Sit UP
4 x 12-15 // 4 x 12-15
Metcon (No Measure)
Accessory Conditioning
20 min AMRAP
20 KB Swings
2 x Max Effort Pull Up Holds
20 Cal Row
2 x Max Effort HS Holds
20 Push Ups
2 x Max Effort Ring Holds
Metcon (Time)
Granite Games Prep:
Run 3 miles
Yep, do it.