CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
8 min x
5-10 reps each
Ring Rows
Thrusters (empty barbell)
AbMat Sit Ups
Overhead Squat (empty barbell)
+
3 Rounds
1 min Dead Bugs
1 min Spiderman Crawls
Metcon
Metcon (Time)
Before the workout, make sure to warm up the specific movements
For Time:
3-person Team
– 30/30/30 Cal Row while other two do a partner deadlift hold at 315/225#
– 60 Overhead Squats (share the load) at 135/85# while other two hang from the pull up bar
– 100 Synchro Toes to Bar; two partners at a time while third rests
Metcon (Time)
For Time:
3-person, share the load
100 HSPU (you can scale by depth or to HR Push Ups)
100 Wall Ball
100 Pull Ups
100 Power Clean – 135/85
Metcon (Weight)
Team Total:
10 minutes for all three teammates to build to their heaviest Ground to Overhead; work with only one bar, cannot decrease weights once they’re on the bar.
