CrossFit On Track – CrossFit

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Warm-up (No Measure)

4 Rounds x

10 Reverse Lunge

10 Hollow Rocks

20 Jumping Jacks

+

5-Way Banded Shoulder Opener Series

+

Overhead Reverse Lunge

– skill and weight build x 5-10 min

Metcon (No Measure)

Toes to Bar:

Skill x 5-8 min

+

Double Unders

Skill x 5-8 min

Metcon (Time)

Partner WOD:

Share the Load (13 min Cap)

15-25-35-45

Toes to Bar

20-30-40-50

Single Arm OH DB Reverse Lunge

50-75-100-125

Double Unders

Health Option:

Individual

13 min AMRAP

15 AbMat Sit Ups

20 Reverse Lunges

50 Heavy Rope Singles

Metcon (No Measure)

Post WOD

Health:

gymnastics plank

– 5 x 30-60 sec, rest 1:1

Tabata: American KB Swing @ 55/35

Fitness

STR:

8 x 30 sec Assault Bike Sprint; rest as needed

COND:

8 x 30 sec AMRAP Devil’s Press; rest 30 sec