CrossFit On Track – CrossFit
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