On Track CrossFit – CrossFit
Warm-up
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
Strength
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