CrossFit On Track – CrossFit
Warm-up
(No Measure)
8 min x
150m Row
5 Box Jumps
10 Air Squats
10 Ring Rows
Metcon
Metcon (Weight)
“Deadlift Deload”
3 x 30 American KB Swings
– No ugly reps!!
Metcon (Weight)
EMOM x 10
20 sec AMRAP Thruster – 95/65
40 sec Shuttle Run
– avoid walking 🙂
Metcon (AMRAP – Rounds and Reps)
WOD:
Level I
10 min AMRAP
10 ring rows
20 Walking Lunges
30 AbMat Sit Ups
Level II/III
10 min AMRAP
10 Pull Ups
20 Walking Lunges
30 AbMat Sit Ups