CrossFit On Track – CrossFit

Warm-up

3 rounds

15 banded reverse fly

12/12 banded ext. rotation

5 inch worms

Handstand Push-ups (Skill work, as needed)

Metcon (No Measure)

15 minutes x

30 sec Airdyne Sprint

30 sec rest

30 sec Row spring

30 sec rest

30 sec box jump repeats

30 sec rest