CrossFit On Track – CrossFit

Handstand Push-ups (12 sec AMRAP EMOM x 5
1 set max reps unbroken)

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

RPE: 6-9

10+1 per round HSPU

20 AbMat Sit Ups or 14 TTB


Rx+: Deficit HSPU (kipping), highest possible intensity – get crushed RPE 9

Rx: focus on hitting your big sets of HSPU, keep intensity at RPE 7

Intermediate: Depth assist on HSPU, 14 TTB, intensity if you’re good at the movements should be high, lower if you’re working on the top end of your skill

Scaled: DB Push Press, as heavy as you can for about 10 reps, Go hard and aim for the highest intensity you can handle

Metcon (No Measure)


10 x 30 sec A/45 sec B

A: Assault Bike Sprint

B: AMRAP Double Unders


5 Rounds x

6-10 Strict Press

10 Evil Wheel