01/19/2017

On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 min AMRAP x

12 KB Swings

10 Air Squats

8 AbMat Sit Ups

+

5 min AMRAP x

6 Ring Rows

8 V-Ups

20 Double/Single Unders

+

5 min

Toes to Bar progression

Metcon (AMRAP – Rounds)

EMOM x 10

20 Double Unders

10 Toes to Bar

5 Burpees

Chest-To-Bar Pull-ups (3 x max reps (cap at 30), full rest)

Back Squat (15 x 2 @ 82.5-85%; 1 set every 90 sec)

Metcon (Time)

Tabata Wall Ball

10 rounds, 20 on/10 off