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 (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 (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!!)


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…