CrossFit On Track – CrossFit
Warm-up
(No Measure)
3 Rounds:
Row 250m
12 Air Squats
6 Box Jumps
Weightlifting
Back Squat (3 x 10 at a medium weight (recovery squats))
Metcon (No Measure)
5 Rounds for Quality
10 Strict Press
10 Ring Row
15 KB Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 per side (alternating) Turkish Get Ups
20 Hollow Rocks
Metcon (Time)
Accumulate 3 min in a plank or Handstand Hold OR L-Sit!!!
