CrossFit On Track – CrossFit

Warm Up (No Measure)

Walk/Run 1 mile

+

EMOM x 12

Min 1: Plank

Min 2: 5 pull-ups

            10 push-ups

            15 hollow rocks

Min 3: DB OH Walking Lunge

– single arm, alternate at 25′

Skill: Pull-ups

Practice butterfly / C2B BF pull-up x 8 minutes

* Option to do repeat explosives

* Advanced: hold towel between feet

16 min. AMRAP (AMRAP – Rounds)

Max reps unbroken pull-ups

OH Squat Ladder

400m Run

OH Squat Ladder

21 x 75/55

18 x 95/65

15 x 115/75

12 x 135/85

9 x 155/95

6 x 175/105

3 x 195/115

1 x 215/125

RX+: C2B

Scale: Banded strict pull-ups and front squats

Post WOD (No Measure)

30-25-20-15-10

GHD sit-ups

50 double unders