On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 x
Run 200m
12 Walking Lunges
10 AbMat Sit Ups
8 KB Swings
6 Ring Rows
4 Burpees
Metcon
Metcon (No Measure)
ENJOY!!
5 min Run
+
5 min x
Max Effort Chin Up hold
Max Effort Top of Ring Hold
Max Effort Ring Row Hold
Max Effort Bottom of Ring Hold
Max Effort Handstand or Plank Hold
+
10 min segment:
3 min Run
3 min Max Reps KB Swings
3 min Max Reps Burpees
1 min Rest
+
5 min AMRAP
15 Hollow Rocks
10 Air Squats
5 Inch Worms
+
10 min segment:
1 min Rest
3 min Max Reps Burpees
3 min Max Reps KB Swings
3 min Run
+
5 min x
Max Effort Chin Up hold
Max Effort Top of Ring Hold
Max Effort Ring Row Hold
Max Effort Bottom of Ring Hold
Max Effort Handstand or Plank Hold
+
5 min Run