CrossFit On Track – CrossFit
Conditioning
Metcon (No Measure)
15 min. @ medium pace
Run 400m / Row 500m (alternate each round)
15 Deadlift @ 50% 1RM
12-15 TRX Pike OR 20-30 TRX mountain climbers
Metcon (No Measure)
5×7-12 ring dips; AHAP w/good range of motion
5×10-20 GHD back extensions
OR
5×15-20 Am. KB swings
5x100m KB farmer carry
Metcon (No Measure)
10 min. AMRAP for quality
Alternating Turkish Get-Ups
Metcon (AMRAP – Reps)
7 min. AMRAP
Double unders
Do 5 burpees each time you break double-unders.
Score is total double-unders – add your burpee count to the comments. It’ll be FUN!