CrossFit On Track – CrossFit

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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