CrossFit On Track – CrossFit
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