CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

Run 4 min

Row 4 min

+

12 min x Dynamic Mobility!!

Metcon

Metcon (No Measure)

8 min x

16 Alternating Single Arm KB Swing

8/8 Single Arm KB Clean and Press

16 Alt. KB Lunge

8 Goblet Squats

Metcon (No Measure)

2 min on / 1 min off x 5

20 DB Snatch (alternating as you like)

15 Ring Rows

Metcon (AMRAP – Reps)

8 min X

Team Wall Walk

Metcon (No Measure)

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

+

1 Max Effort Plank