CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

6 per side w/ DB:

Upright Row

Thruster

Snatch

Bentover Row

– build DB weight each round

Practice Freestanding HEADSTAND x 5 min

Metcon (No Measure)

12 min x

HSPU skill work

Base skill development

OR

Repeat Explosives (12 sec AMRAP EMOM x 8)

Metcon (5 Rounds for time)

Every 4 min x 5

15 Push Press @ 95/65

15 Toes to Bar

15 Burpees to Bar

– each successful round, increase the weight of the Push Press

– 95/65

– 115/75

– 135/95

– 155/105

– 165/115

Metcon (No Measure)

Grunt Work:

Ring Dip Strength:

5 x 3-6; tempo

– between sets, 20 Hollow Rocks

+

18-15-12-9

Cal Ski Erg

Push Ups