CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

5 min run/bike/row

+

6 min foam roll

2 min piriformis

2 min IT band

2 min quad

+

10 min. DODGEBALL!!!

Be safe

Have FUN!

Metcon

Metcon (Calories)

Teams of 2

12 min. x

1 min. max cal row

while partner holds 2 KBs in front rack (55/35)

THEN SWITCH!
Score is total calories rowed

Metcon (No Measure)

12 min.

50m OH DB carry – Left

50 m OH DB carry – Right

– Partner tries to run 200m in same amount of time

– Always rest together

– Heavy DB

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups