CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up
4 Rounds x
5 Inch Worms
30 Jump Rope (singles or doubles)
15 Hollow Rocks
+
2 Rounds x
20 Bird Dog
30 sec/30 sec Side Plank
20 Dead Bug
+
Gymanstics Plank:
4 x 45 sec plank / 30 sec rest
Metcon (AMRAP – Rounds and Reps)
Health Track:
16 min AMRAP
25 KB Swings
15 Push Ups
25 AbMat Sit Ups
15 Push Ups
200m Run
Metcon (AMRAP – Reps)
Fitness Track:
Every 2 min x 16 min
1st 2 min:
15/12 Cal Row
max Reps Bench Press @ 165/105 in time remaining
2nd 2 min:
13/10 Cal Assault Bike
max Reps Ring Dips in the time remaining
Metcon (5 Rounds for time)
WOD:
Fitness Track
Every 3 min x 5
10 Burpees
50 Double Unders
200m Sprint (or 15/12 Cal Bike or Ski)
– rest remainder
Health Track:
15 min AMRAP at medium pace
10 Burpees
50 Double Unders or 1 min max attempts or Mountain Climbers or 1 min max attempts
200m Run
Metcon (No Measure)
Post WOD:
Health:
Iron Scap x 10 min
10-15 Bande Reverse Flye
10/10 Banded External Rotation
10/10 90-degree External Rotation
10-15 Face Pull
10-15 Kickbacks
– rest as needed
Metcon (AMRAP – Rounds and Reps)
Post WOD:
Fitness
Strength:
DB Strict Pres – 5 x 8-12
…then…
5 x
15 Banded Pullovers
20 GHD Sit Ups
1 min HS Hold
Conditioning:
16 min x
+1 Alternating Turkish Get Up
100ft Waiter Walk w/ last getup arm