CrossFit On Track – CrossFit

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Shoulder Press

1 set every 2 min.

bike or row at aerobic pace between sets

Build AHAP on each movement

Push Press

Push Jerk

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

+2 Bar MU

+4 HSPU

+6 Alt. DB Hang Clean + Split Jerk
Int:

+4 pull-ups

+6 Alt. DB Hang Clean + Split Jerk

+8 push-ups

Sc:

+4 Ring row

+4 push-ups

+4 Cal Ski

Metcon (No Measure)

Strength

Bench Press

15-12-10-8-6

Build across sets

1 set every 2 min.

15-20 GHD Sit-ups between sets

3 rounds x

6 bench press

12 ring dips or push-ups

18 bench dips

–rest

Metcon (No Measure)

Conditioning

15 min. AMRAP

20 cal ski

15 KB pike crunch

200′ Farmer Carry