CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
15 KB Swings
15 AbMat Sit Up
+
3 Rounds x
30 sec Gymanstics Plank
30 sec Hollow Body
+
3 Rounds x
3 10 sec Hollow Body Hangs
5 Pendulum Swings
5 Knees to Chest Swings
Metcon (No Measure)
Pull Up/Bar Muscle Up Skill x 8-10 min
Focus should be on controlling core throughout the movement and staying relatively tight like a gymnast
– Kipping Pull Up
– Butterfly Pull Up
– Kipping C2B
– Bar MU
Metcon (Time)
For Time:
10->1
Bench Press @ BW/75%
Strict Ring Pull Up
(15 min Cap)
You can start on the MetCon or the StrengthCon first
Metcon (Time)
For Time:
30-25-20-15-10
Cal Bike
Cal Row
Cal Ski
(15 min time Cap)
You can start on the MetCon or the StrengthCon first
