CrossFit On Track – CrossFit

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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