CrossFit On Track – CrossFit

There are 2 options for Wednesday:
1) Squat and Run – our last shot at this workout
2) Team Handball!
– if you’re afraid of getting hurt doing sport-like activity, please do option 1


Warm-up (No Measure)

2 min Run

2 min Row

2 min Jump


Squat Flow (from video)

Lunge Flow (from video)


Metcon (No Measure)

Team Handball!!

– Start by explaining rules

– Practice passing/receiving

– Practice Run and Toss drills

– Play 8 min games of handball w/ teams of 3 or 4

– Teams who may be sitting need to complete the following workout before they can play the next game:

– Share the Load

200 Air Squats

150 Push Ups

100 American KB Swings

Metcon (AMRAP – Rounds and Reps)

Squat and Run

20 min AMRAP

15 Back Squat

400m Run
Classes or individuals not doing handball will do their last attempt at this workout!


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Hollow Rocks

6 Burpees