On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 min x
+1 Ring Row
+2 Push Up
+3 Air Squat
+
3 Rounds
1 min Dead Bug
1 min Spiderman Crawl
Weightlifting
Weighted Chin-Ups (5 x 3; all heavy (superset with Floor Press))
Floor Press (5 x 5; all heavy (narrow grip))
Metcon
Metcon (Time)
For Time:
10-20-30-40-50
AbMat Sit Ups
30-25-20-15-10
Heavy KB Swings -70/55
Metcon (No Measure)
10 min x
Abs of Coach’s choice!!
