On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Strict Pull Ups (building)
15 AbMat Sit Ups
5 Strict Press (building)
15 KB Swing
5 Ring Dips (building)
Metcon
Metcon (AMRAP – Reps)
Fight Gone Jack
3 Rounds for Max Reps:
1 min Max Reps Legless Wall Ball
1 min Max Reps Upright Row (65/45)
1 min Max Reps AM KB Swings (55/35)
1 min Max Reps Strict Press (65/45)
1 min Max Cal Legless Row
1 min Max Effort Rest, lol….
Metcon (AMRAP – Reps)
The Return of the Wobbely Walk!!
Kylie’s Track Work
– Loop resistance bands around a pair of Kettlebells
– Load a sled with a a heavy stationary pulling load
– Pull out tires to hit with sledge hammers
3 Rounds
2 min Max Distance Wobbely Walk
2 min Max Distance Stationary Sled Pull
2 min Max Reps Sledge Hammer Swings
