CrossFit On Track – CrossFit
Metcon (No Measure)
Warm-Up
16 min x
400m Run or 200m Brisk Walk
1 min Walking Lunge
1 min Dead Bug
1 min American KB Swing
+
5 min movement prep
Metcon (AMRAP – Reps)
Fitness:
4 min AMRAP
30 Pull Ups/Ring Rows
30 Hand Release Push Ups
30 Sit Ups
Shuttle Run in time remaining
– rest 2 min –
4 min AMRAP
40 C2B/Pull Ups
40 RIng Dips
Shuttle Run in time remaining
– rest 2 min –
30 Burpee MU/Burpee C2B
Shuttle Run in time remaining
Health Option:
16 min AMRAP
15 Ring Rows
10 Hand Release Push Ups
5 Burpees
– at 4 and 10 minutes, do 2 min of Shuttle Run
Score by number of 50′ Shuttle Runs completed
Metcon (No Measure)
Health:
12 min x
10-15 DB Push Press
10-15 Hollow Rocks
10-15 DB Front Squat
10-15 Hollow Rocks
Fitness:
STR
12 min x
10-15 DB Bench Press
10-15 DB Pike Crunch
10-15 DB Bentover Row
10-15 DB Pike Crunch
COND:
8 x 60 on / 30 off
Max Cal Ski