CrossFit On Track – CrossFit
Metcon (AMRAP – Reps)
Muscle Up Skill Practice:
8 min x skill drills
…then…
Option 1:
10 min Cap
1->10
Ring Muscle Up
Devil Press w/ Single DB
Option 2:
1->10
Ring Pull Up
Ring Dips
Option 3:
1->10
Bench Press
Pull Up (Band Assist as needed)
Metcon (No Measure)
Strength
Primary:
Ring Dip or Bench Press (you pick) – 5×5
– between sets, do 15-20 GHD Sit Ups
Secondary:
5 Rounds x
10 DB Hang Clean and Jerk
10 Banded Pull Throughs
Tertiary:
EMOM x 10
10 Ring Rows
10 Push Ups
EMOM x 10
10 Bicep Curls
Max reps Bench Dips
Metcon (No Measure)
Conditioning:
Primary:
20 min AMRAP
Row 25/20 Cal
20 Push Ups
4 Rope Climbs
Secondary:
(same as strength)
5 Rounds x
10 DB Hang Clean and Jerk
10 Banded Pull Throughs
Tertiary:
3 Rounds x
200ft Farmer Carry
80 Double Unders
30 American KB Swings
