CrossFit On Track – CrossFit
Warm-up
5 min x
Row + ski + burpee
-back and forth
-get sweaty + breathe heavy
3x
8 scap retraction pull-ups
8 scap protraction push-ups
(pull-ups and push-ups at shoulder only)
3x
30-60 sec. plank
30-60 sec. jump rope
3x
6 DB Push Jerk w/3 position pause
-Dip
-Receive
-Lock-out
Increase weight each round
Push Jerk (8×2; building)
Record weight from successful last set.
1 set every :75
-Extra credit: 1st rep as behind the neck
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
6 Pendlay Row w/heaviest jerk weight
8 ring dips / push-ups
10 toes to bar
Metcon (No Measure)
EMOM x 10
min 1: 10-15 evil wheel
min 2: 6-10 strict pull-ups
Metcon (No Measure)
10 min EDT:
Ring Row
Push-up
Extra credit: HSPU
