On Track CrossFit – CrossFit


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 (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