CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 Rounds x

:30 Ski/Bike/Row Medium Pace (pick 1 and stay with it)

:15 sec Easy Pace

+

5 Rounds x

12 AbMat Sit Ups

15 KB Swings

12 Hollow Rocks

15 Air Squats

Metcon (AMRAP – Reps)

Every 3 min x 9, 1 min transition every 3 rounds to change implements

A) 3 Rounds x

Ski 30/22 Cal

AMRAP TTB in remaining time

B) 3 Rounds x

Row 30/24 Cal

AMRAP Burpees in remaining time

C) 3 Rounds x

Bike 30/20 Cal

AMRAP Box Jumps in remaining time

Score by extra reps (not main reps)

Metcon (AMRAP – Rounds and Reps)

Post WOD:

Health

12 min x

30 Alternating Box Step Ups

15 AbMat Sit Ups

+

5-8 min x

Jump Rope/Double Under Practice

Fitness

STR:

15 min AMRAP

25 GHD Sit Ups

15 Deadlift @ 30%

COND:

15 min AMRAP

150 Double Unders

15 Wall Walks