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