CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamic Warm-Up x 10 min

Metcon

Metcon (No Measure)

Double Under Practice x 10 min

A) Work on skill

B) Work on connecting reps

C) +5 Unbroken rep ladder

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Row 12/9 Cal

50 ft Walking Lunge w/ Plate (45/35#) overhead

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 TRX Pikes

10 Air Squats

8 HR Push Ups

Metcon (No Measure)

10 min Plank Challenge

– Hold a plank continuously for as long as you can in 10 min

– each time you break, do +10 KB Swings (55/35)

– Goal is to spend as much time as possible working plank, so there’s no score here, except the reward of hard work…..