CrossFit On Track – CrossFit
Warm-up (No Measure)
5 min x
Basic Yoga
+
McGill Big 3:
5/5 Tempo Crunch
20 Alt Bird Dog
5/5 Side Plank w/ Tuck
+
Gymnastics Plank:
4 x 45 sec on / 30 sec rest
+
Hanging Series:
10 Scap Pull
10 Scap Rotations Int and Ext
10 Hollow Hangs
20 Pendulum Swings
20 Knee Tucks
20 Alternating Single Leg Knee Tucks
20 Alternating CrossOver Knee Tucks
10 Leg Raise
10 Alternating Jackie Chans
Metcon (No Measure)
Health:
Hanging Movements x 12 min
– Pendulum Swings
– Knees to Elbows
– Toes to Bar
– Kipping Pull Up
– Kipping C2B
No Butterfly today
Fitness:
Repeat Explosives
15 sec AMRAP EMOM x 12
min 1: TTB
min 2: Pull Up/C2B
min 3: C2B/Bar Muscle Up
Metcon (5 Rounds for time)
Every 3 min x 5
10 Single Arm DB Thruster – L
30 Double Unders
10 Single Arm DB Thruster – R
30 Double Unders
Rx+: 50/35
Rx: 35/20
Health:
Every 3 min x 5
10 Wall Ball Push Press
30 Lateral Hops
10 WB Push Press
30 Lateral Hops
Metcon (Time)
Post WOD:
Health
8 Rounds x
10-15 Hollow Rocks
10 Hand Release Push Ups
…then…
4 x 100m Farmer Carry (heavy)
-rest as needed to go unbroken
Fitness
STR:
Pendlay Row – 4-5 x 6-8; heavy
– between sets, do 20 GHD Sit Ups
+
5 Rounds x
5 Widegrip Strict Pull Ups
10 Handstand Push Ups or Strict DB Press
5 Chin Ups
10 Ring Dips or DB Chest Press
COND:
8 Rounds For Time
20 Cal Ski Erg
10 Toes to Bar
10 Push Ups (optional clapping push ups)
