CrossFit On Track – CrossFit
Warm-up (No Measure)
8 min x
30 sec Deadbug
4 Inch Worm
6 Push Up
8 Ring Row
+
EMOM x 12
min 1: Max Effort Ring Hold at top
min 2: 10-15 Hollow Rocks
min 3: Max Effort RIng Hold at bottom
min 4: 10-15 Pendulum Swings
Metcon (No Measure)
Skill Work:
Ring Dips
and
HS Walks
Metcon (Time)
For Time:
3 Wall Walk
10 Hand Release Push Ups
45 Double Unders
6 Wall Walk
20 Hand Release Push Ups
90 Double Unders
9 Wall Walk
30 Hand Release Push Ups
135 Double Unders
12 Wall Walk
