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