CrossFit On Track – CrossFit
Warm-up (No Measure)
7 min x
15 AbMat Sit Ups
12 Push Ups
9 Am KB Swings
Shoulder Press (5 Reps EMOM x 5; then 5 Reps E2MOM x 5 – building)
Metcon (AMRAP – Reps)
Health
Skill: HSPU x 12 min
– Kicking Up on a Wall
– Hold a Handstand
– Negative
– Press Out
– Kipping
– Increasing Depth
Fitness
Repeat Explosives
Every 30 sec x 20
1st 30 sec: 12 sec AMRAP HSPU
2nd 30 sec: 12 sec AMRAP TTB
Metcon (AMRAP – Rounds)
EMOM x 20
min 1: Row 16/12 Cal
min 2: 20 Wall Ball
min 3: Bike 14/10 Cal
min 4: 12 Burpees
Metcon (No Measure)
Health
Shoulder Stuff
3 Rounds x
10 Banded Pull Aparts
10 Banded External Rotation
10 Banded 90 degree External Rotation
10 Banded Upright Row
10 Banded Overhead Press
Fitness
STR:
Overhead Squat – 7×7 @ medium weight, building
+
5 Rounds x
10 Reverse Grip Bentover Row
10 Evil Wheel
COND:
3 Rounds x
20 Cal Ski Erg
20 Push Ups
40 Double Unders
– rest 1 min
