CrossFit On Track – CrossFit

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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

Metcon (AMRAP – Reps)

Tabata 8 x 20 sec on / 10 sec off

Banded Tricep Extensions

– option to do a pushdown or an overhead extension