CrossFit On Track – CrossFit
Warm-up
(No Measure)
8 min x
15 KB Swings
12 Walking Lunges
9 Ring Rows
6 Push Ups
Metcon
Metcon (Time)
Partner WOD:
Share the load
One partner working at a time
100 Air Squats
80 Push Ups
60 Ring Rows
80 Push Ups
100 Air Squats
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
Full round relay
20 Wall Ball
10 Burpees
Metcon (AMRAP – Rounds and Reps)
8 min:
Partner Relay
1 Round of Cindy while your partner holds a handstand
5 Pull Ups
10 Push Ups
15 Air Squats