CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

Handstand Push Ups:

Skill work x 6 min

…then…

Repeat Explosives:

15 sec AMRAP EMOM x 10

If you can’t do HSPU, do Plyo Push Ups for the repeat explosive

Metcon (AMRAP – Reps)

4 Rounds x

3 min AMRAP / 1 min Rest

+1 Muscle Up

35 Double Unders

– score by total number of Muscle Ups

– rx+ = ring mu

– rx = any muscle up

– Pick it up where you leave off each round

Scaled:

Each muscle up = 3 Ring Dips/3 Pull Ups, band assist as you need

: Metcon (No Measure)

Strength

Primary:

Ring Dips – 5×5-8, AHAP

– between sets, complete 10 Strict TTB

Secondary:

10->1

Bench Press @ BW

Ring Pull Ups

Tertiary:

5x

10 Evil Wheel

10 Banded Ring Pull Throughs

10 Ring DIps, medium difficulty

EMOM x 10

10 Bicep Curls

10 Triceps Ext

Metcon (No Measure)

Conditioning

Primary:

3 min on/1 min rest x 4

5 Pull Ups

10 Push Ups

15 AbMat Sit Ups

Secondary:

10 min AMRAP

Row 250m

15 Burpees

Tertiary:

12 min x

20-30 GHD Sit Ups

15-20 Ring Rows