CrossFit On Track – CrossFit

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Handstand Push-ups (Skill x 10m or Repeat Explosives)

EMOM x 10: 15 sec AMRAP / 45 sec rest

Bench Press (5×3; all heavy; building)

Between sets, do 20 GDH or med-ball Abmat situps.

Metcon (AMRAP – Reps)

Every 2 min. x 6

15 TTB

15 Ring Dips

Metcon (No Measure)

5 rounds x

6-10 single arm DB Strict Press

10-15 banded Lateral Delt Raise

10-15 Banded Rear Delt Fly

20 v-ups