CrossFit On Track – CrossFit
Shoulder Press (5×5; all heavy, across)
Between sets, complete 1 Round:
15 GHD Sit Ups
15 Hollow Rocks
30 sec Plank
Incline DB Press (4 x 15-20)
Bench around 45 degrees, dumbbell press with traditional grip
After each set, complete 8-12 Oblique (Side) GHD Sit Ups, optional to add weight
Arnold Press (4 x 10-12)
Starting with palms facing toward you and hands in front of your body, externally rotate to a standard position and press overhead, can be seated or not
after each set, complete 12-15 Hi-Lo Banded Woodchops
Landmine Press (4 x 10-12)
Using a traditional Landmine attachment or D&B setup, single-arm press overhead; can be standing or kneeling, kneeling can be same side or alternate side side knee up
After each set, complete 10-15 Evil Wheels
Metcon (No Measure)
4 Rounds x
15-20 Banded Tricep Kickbacks
20 AbMat Sit Ups w/ MedBall extension Overhead
https://www.youtube.com/watch?v=yVH9HAHxn7o
Metcon (AMRAP – Reps)
Tabata 8 x 20 sec on / 10 sec off
Banded Tricep Extensions
– option to do a pushdown or an overhead extension
