CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

Dead Bug Tutorial

+

Gymnastics Plank Tutorial

+

3 Rounds x

9 Ring Rows

6 Football Burpees

30 sec Hollow Rocks

Metcon (AMRAP – Reps)

Health:

Hanging Skill x 12 min

Fitness:

TTB – repeat explosives

– 15 sec AMRAP EMOM x 6

…then…

6 min AMRAP

8-12 TTB (Based on EMOM average)

12 Burpees to Bar

Metcon (AMRAP – Reps)

Every 4 min x 4

Run 400m

20 Push Ups

AMRAP Double Unders or V-Ups (if dubs are a disaster or blowing up your calves

Metcon (No Measure)

Post WOD

Health

Gymnastics Plank – 6 x 30-60 sec hold, rest 1:1

…then…

Farmer Carry

3-4 Rounds x

90 sec max distance

30 sec rest

STR

90 sec on / 30 sec rest x 8

20 GHD Sit Ups

max reps strict pull ups in remaining time (C2B strict for as long as you have them)

COND:

16 min AMRAP

Row 40/32 Cal

20 C2B/Pull Ups