On Track CrossFit – CrossFit


Warm-up (No Measure)

8 min x

60 sec Row

10 Push Ups

5 Pull Ups


8 min x

Med Ball Toss variations w/ partner


Ring Dips (Skill Work x 8 min)

Work on building full range of motion with box or band assistance


Metcon (Weight)

7 Rounds, building

6 Push Press

3 Chin Ups


Metcon (Time)

For Time:

50 Cal Row

40 Toes to Bar

30 Ground to Overhead w/ 2 DB, 55/35

20 American KB Swings w/ 70/55

100ft Overhead Walking Lunge w/ 45/35# plate