CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
Bike 1 min, easy pace
50′ High Knees
50′ Butt Kickers
50′ Monster Walk
50′ Spiderman Crawl
+
Movement prep for 5-8 min
Metcon (Time)
For Time
30/24 Cal Assault Bike Sprint (1:30 Cap)
30 Bar-Facing Burpees (2:30 Cap)
– 3 min rest –
30 C2B/Pull Ups (1:30 Cap)
30/24 Cal Assault Bike Sprint (2:30 Cap)
– 3 min rest –
30/24 Cal Assault Bike Sprint (1:30 Cap)
30 Bar-Facing Burpees (2:30 Cap)
– 3 min rest –
30 Shoulder to Overhead – 115/75 (1:30 Cap)
30/24 Cal Assault Bike Sprint (2:30 Cap)
– For classes larger than 8, you can substitute a cal Row (also 30/24), but it is NOT preferable to do so.
– For classes larger than 16, you can substitute a 30-rep 95/65# thruster, however these sets SHOULD be unbroken.
– Clock shoulder be set for 26 min counting up. That’s the longest the workout should take. Use the bike timer to keep your 1:30 and 2:30 time constraints on those intervals and just watch the clock on your other movements.
Metcon (No Measure)
Post WOD
Health:
20 min x Walk/Jog
Fitness:
STR
Every 2 min x 5
200m Run
AMRAP Strict Pull Up
+
Every 2 min x 5
200m Run
AMRAP Ring Dip/Push Up
COND:
3 min / 2 min x 4
3 min: 400m Run, walk remaining time
2 min: 200m Run, walking remaining time