CrossFit On Track – CrossFit
Metcon (Time)
For Time:
(Cap = 20 min)
21-15-9
Shoulder to Overhead – 115/75
Pull Up
– rest 3 min –
15-12-9
Shoulder to Overhead – 135/95
C2B
– rest 3 min –
12-9-6
Shoulder to Overhead – 155/105
Bar MU
Metcon (No Measure)
Grunt Work:
Strict Pull Up – 4 x max reps unbroken
– do 20 GHD Sit Ups after each set
Push Press – 4 x max reps unbroken at a medium weight
– do 20 KB Pike Crunch after each set
Core Work:
10 min x
15 Hollow Rocks
Max Effort Ring Hold at Top of Rings
Max Effort Ring Hold at Bottom of Rings