CrossFit On Track – CrossFit
Should be a great Monday… right after you finish the dead bugs. Seriously, this is a warm up exercise?! You can thank Dennis Dolan for it!
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jump Rope
+
4 x 30 on/30 off Dead Bug
4 x 30 on/30 off Spiderman Crawl
4 x 30 on/30 off See Saw
Metcon
Metcon (No Measure)
Running Clock
0-2 min: Max Reps Strict Pull Ups
2-8 min: 30 on/30 off Wall Ball
8-10 min: Max Reps Strict Pull Ups
10-16 min: 30 on/30 off Burpees
16-18 min: Max Reps Strict Pull Ups (YIKES!!)
18+
L1: 50 Ring Push Ups
L2: 50 Push Ups
L3: 100 Push Ups
Added an extra set of strict pull ups this week and started working on 30/30 conditioning!! Why am I using so many exclamation marks?! I’m not really that excited!!!
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Run 400m
20 AbMat Sit Ups OR Hollow Rocks
This is all you want before tomorrow. We’re going to run and row a little more to work conditioning, so saddle up! And maybe bring tennis shoes in your bag…
