CrossFit On Track – CrossFit

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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