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
Scaling:
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)
Post:
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
