CrossFit On Track – CrossFit
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
