CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
10 Push Ups
10 Ring Rows
10 Reverse Lunges
+
Weight build for Shoulder to Overhead
Set up and practice your gymnastic movement
Metcon (AMRAP – Reps)
Every 4 min x 4
15 Cal Assault Bike
12 Shoulder to Overhead
9 Muscle Up
Rx+: Ring MU, 165/115#
Rx: Bar MU, 135/95#
Scaled: C2B/Pull Up/Strict Pull Up, medium weight
Metcon (No Measure)
Grunt Work:
Every :30 x 12
1st 30 sec: 8 TTB
2nd 30 sec: 8 Ring Dips
5 Rounds x
10 Evil Wheel
10 Push Press
(10 min cap)
CORE work:
30-25-20-15
AbMat Sit Ups
– Accumulate 1 min in gymnastics plank after each set
+
5 Rounds x
6-10 Strict TTB
20 Cross Over V-Ups
