On Track CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds x

10 Strict Pull Ups

20 Hollow Rocks

10 Ring Dips

20 KB Swings

10 Toes to Bar

20 Air Squats


Metcon (No Measure)

7 Rounds, untimed

6-8 Push Press

8-12 Bentover Row

– use a medium load for both movements

– you can use the same weight for both or two different weights

Metcon (AMRAP – Reps)

4 Rounds x

Max Reps Push Ups

Rest 1 min

Max Reps Ring Rows

Rest 1 min

Metcon (Time)

3 Rounds

Run 400m

21 AbMat Sit Ups w/ Med Ball

12 Burpees