CrossFit On Track – CrossFit

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Warm-up (No Measure)

10 min x

Row 500m

+

AMRAP

6/6 Single Leg RDL

6 Sumo Deadlift

12 Dead Bug

12 Narrow Push Ups

Deadlift (15 min to build 3×5; avg of top 3 weights)

Metcon (No Measure)

SKill/Grunt Work 1: Rings

Health:

Develop your Ring Dip

– Holds

– Negatives

– variations of assisted Ring Dips

Fitness:

8 min x

Max Rep Banded Pull Throughs

OR

Max Rep Muscle Up Turnovers (no dip)

rest 90 sec between sets

Metcon (No Measure)

Grunt Work II:

3-4 Rounds x

6 Bench Press

18 Ring Dips/Push Ups

24 Bench Dips

– Rest

3-4 Rounds x

6 Strict Chin Ups

12 Strict TTB

18 High Angle Bentover Row w/ DBs

– Rest