CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jump Rope
+
3 Rounds
1 min Dead Bug
1 min Spiderman Crawl
+
3 min x
10 Hollow Rocks
10 Superman
Metcon
Metcon (Time)
Partner workout
For Time:
100 Dumbbell Snatch (relatively heavy), partner in a Handstand Hold
75 Double Unders, per person
50 Synchronized Toes to Bar
25 Partner Deadlift – 405/315
Metcon (Time)
Partner workout
3 Rounds for time
30 Synchro American KB Swings
20 Synchro Goblet Squats
10 Synchro Burpees
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
7 min AMRAP
150m Rowing Sprint Relay
