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