CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up:
3 Rounds x
6/6 Single Arm DB Upright Row
6/6 Single Arm DB Strict Press
6/6 Single Arm DB Hang Snatch
+
3 Shoulder Fixes:
1) Lacrosse ball under shoulder
2) Banded External Rotation
3) Hanging External Rotation
Metcon (No Measure)
Health:
Handstand Hold: Pick One
– Kicking up into a HS
– 4 x Max Effort Hold; 1 min rest
Fitness:
Warm up your HSPU for the workout or practice skill x 8 min
Metcon (Time)
3 Rounds for Time:
30 HSPU
30 Toes to Bar
Health Option:
12 min AMRAP
30 DB Push Press
30 ABMat Sit Ups
Metcon (No Measure)
Health:
Strict Press – 5 x 6-8; all heavy
…then…
EMOM x 10
min 1: Max Reps Hand Release Push Ups
min 2: Max Reps Hollow Rocks
Fitness:
STR
Bench Press – 5 x 5; all heavy
…then…
10 min x
8 Ring Dips
15 GHD Sit Ups
COND:
12 min x
15 /12 Cal Ski
15 Push Ups
+
EMOM x 10
Max Hold at Top of Rings
Hollow Rocks in remaining time
