CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

8 min Progressive Difficulty

5 Pulls

7 Pushes

9 Abs

+

3 x Increasing Weight

8 DB Bentover Row

8 DB Push Press

45 Sec Gymnastics Plank

Metcon (No Measure)

Gymnastics Volume Builder:

EMOM x 15

min 1: Ring Row/Pull Up/C2B/BMU

min 2: Push Press/HSPU/Deficit HSPU

min 3: AbMat Sit Up/GHD Sit Up/Strict TTB

Metcon (No Measure)

Every 3 min x 5

15 Bentover Row

12 Shoulder to Overhead

9 Evil Wheel

– 135/95 target weight

Metcon (No Measure)

EMOM x 10

10 DB Bicep Curls

Max Effort Ring Hold