CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

3 min x

Row or Bike

+

5 min x

Banded Hip Flossing/Piriformis Foam Rolling

+

5 min x

5-way Banded Shoulder Opener/Shoulder Flossing

+

3 Rounds

6 PVC Pass Throughs

6 Overhead Squat

6 Good Mornings

6 Muscle Snatch

Metcon (Weight)

Skill: Snatch

– 8-10 min Skill Work

– then:

Every :75 x 8

Snatch Pull +

Power Snatch +

Hang Squat Snatch

– build, but not heavy

Metcon (Time)

12 min CAP

15-12-9-6-3

Hang Squat Snatch – 75/55

5-4-3-2-1

Bar Muscle Up



with remaining time, build to 1RM Hang Snatch

Rx+: Bar Muscle Up

Rx: 15-12-9-6-3 C2B

Scaled: 15-12-9-6-3 Any version of Pull Up

Metcon (Weight)

With remaining time in 12 min Cap

– BUILD TO 1RM HANG SNATCH