CrossFit On Track – Accessory

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END: Metcon (Time)

ACC END

Mini-Tri w/ a CrossFit Twist

For Time

12 min max distance run

12 min max distance row

12 min max distance bike

+

10 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

PHYS: Metcon (No Measure)

ACC Physique

Strict Press // Upright Row

4 x 8-12 // 4 x 8-12

16 min AMRAP

Max Reps Bench Press @ 70%

Row 250m

15 GHD Sit Ups

10 -> 1

Ring Dip

Strict Pull Up

Hang Power Shrug // Prone Reverse Flye

4 x 8 // 4 x 8-12

Shoulder Flye // DB Bicep Curl // KB Pike Crunch

4 x 8-12 // 4 x 8-12 // 4 x 10-15

Front Delt Raise // DB Hammer Curl // Bench V-Up

4 x 8-15 // 4 x 8-12 // 4 x 15-20