CrossFit On Track – CrossFit
Metcon (No Measure)
Skill: TTB -> Kipping Pull-Up -> Bar Muscle Up
x10-12 min.
Metcon (No Measure)
STRENGTH:
Quickly build to a heavy 5-rep bench press
3 rounds
4-6 reps bench press
12-15 ring dips
18-21 hand release push-ups
rest 2 min.
Metcon (Time)
3 rounds for time
30 TTB
25 HSPU
20 Burpees
Scaling:
TTB ->Knees 2 elbow -> dragon flyes -> abmat situps
HSPU -> DB Push Press
Burpees -> burpees
Struggle Bus:
3 rounds
30->20
25->15
20->10
Metcon (No Measure)
Post WOD
Pick 1 or 2
A. Tabata Hollow Rocks
B. 5 rounds
10 evil wheel
Max effort chin over bar hang
C. Paull-up practice or pull-up strength
D. 30 muscle ups for time