CrossFit On Track – CrossFit
Warm-up (No Measure)
I’s T’s Y’s:
– 30-60 sec each x 2 rounds
+
Iron Scap:
2 Rounds
10-15 Banded Reverse Flye
10-12 per side Banded Ext Rotation
10-15 Banded Face Pull
+
3 Rounds
20 sec Ring Rows
20 sec Hollow Rock
20 KB Swings
Metcon (No Measure)
Every :90 x 6
5 Strict Pull Up, heavy
– use bands to ensure QUALITY pull up attempts (all the way down, chin over bar)
– between sets, do gymnastics Plank
Metcon (AMRAP – Reps)
Prison with Friends:
8 min x A/B Switch
A: 10 Bench Press
10 Ring Dips/Push Ups
B: 10 Pull Ups
10 Ring Rows/Bentover Rows
+
6 min A/B Switch
A: 7 Bench Press
7 Ring Dips/Push Ups
B: 7 Pull Ups
7 Ring Rows/Bentover Rows
+
4 min A/B Switch
A: 5 Bench Press
5 Ring Dips/Push Ups
B: 5 Pull Ups
5 Ring Rows/Bentover Rows
Bench Press @ 165/105
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
15 KB Pike Crunch
15 KB Swings
15 KB Upright Row
Metcon (No Measure)
EMOM x 10:
7 Cal Ski Erg or 14 Slam Ball
10 DB Bicep Curls
