CrossFit On Track – CrossFit

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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