CrossFit On Track – CrossFit
Warm-up
(No Measure)
10 min x
5 Pull Ups
10 Push Ups
15 Air Squats
Weightlifting
Back Squat (20-10-10 @ 60%)
Shoulder Press (5 x 5 Building Heavy)
Between sets, do a 30-sec max rep set of pull ups (any kind)
Metcon
Metcon (AMRAP – Reps)
Tabata 1:
Push Ups – 8 x 20 on / 10 off
Ring Rows – same
– score is worst round of push ups + worst round of ring rows
