CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up
2 min Ski
2 min Row
2 min KB Swing
+
3 Rounds
15 Hollow Rocks
10 Ring Rows
5 Burpees
Metcon (AMRAP – Reps)
Health:
12 min x
Skill: Hanging Movements
– Pendulum Swings
– Kipping Pull Ups
– Butterfly Pull Ups
Fitness
Every 90 sec x 8
3 Strict Pull Ups
5 C2B/Pull Ups
2 Bar Muscle Ups/C2B
Metcon (Time)
WOD:
30-20-10
Toes to Bar
Deadlift @ 185/125
Bar-Facing Burpees
Health Option:
10 min AMRAP
20 AbMat SIt Ups
15 Deadlift @ light weight
10 Burpees
Metcon (No Measure)
Post WOD:
Health
5 Rounds x
500m Row at an all out pace
– rest 2 min between rounds
Fitness
STR:
Pendlay Row – 5 x 6-8; all heavy
+
4 Rounds x
Max Reps Unbroken Chin Ups
12 Ring Rows
18 Barbell Bicep Curls
– rest 2 min between sets
COND:
18 min AMRAP
40/33 Cal Ski
40/33 Cal Row
