CrossFit On Track – CrossFit

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Warm-up (No Measure)

4 Rounds x

7 Push Ups

7 RIng Rows

7 TTB

Metcon (AMRAP – Reps)

Every :30 x 20 (10 min)

1st :30 – 12 sec AMRAP TTB

2nd :30 – 12 sec AMRAP HSPU

3rd :30 – 12 sec AMRAP Pull Up

4th :30 – 12 sec AMRAP Plyo Push Ups

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

6 HSPU

9 Pull Ups

12 Toes Through Rings

– Rx+: Strict HSPU; C2B

Metcon (No Measure)

Grunt Work:

4 Rounds x

6-8 Strict Press

6-8 Strict Pull Ups

+

4 Rounds x

10-12 DB Strict Press

10-12 Bentover Row

Metcon (Time)

Core Work:

5 Rounds x

20 GHD SIt Ups

1 min HS Hold