CrossFit On Track – CrossFit

Warm-up

(No Measure)

5 min x

7 Pike Sit Ups

5 Ring Rows

3 Burpees

10 min x

Toes to Bar Skill Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

2 min on / 2 min rest x 5 Rounds

10 Ring Dips or 10 HR Push Ups

15 Ring Rows

20 Overhead Walking Lunges (plate)

Metcon (Time)

WOD:

For Time

30 Front Squats – 135/95

30 Toes to Bar

30 Bar Facing Burpees

20 Toes to Bar

30 Box Jumps

10 Toes to Bar