CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

10 min x

25 Jumping Jacks

20 Air Squats

15 Cal Row

10 Push Ups

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

Min 1: +3 Pull Ups

Min 2: +3 Push Ups/HSPU

Metcon (AMRAP – Reps)

4 min Max Reps Pull Ups

– C2B for Rx+

Metcon (Weight)

12 min AMRAP

8 Push Press (from the Floor)

Run 200m

– start at any weight you want, but you must go up in weight each round by 20 (guys)/10 (girls) pounds

Metcon (AMRAP – Reps)

Tabata Push Ups – 8 x 20 on / 10 off

Tabata AbMat Sit Ups – 8 x 20 on / 10 off