CrossFit On Track – CrossFit
Warm-up (No Measure)
10 min x
8/8 Single Leg Touchdowns
16 Reverse Lunges
16 Hollow Rocks
32 Jump Rope (singles or doubles)
Metcon (Time)
Health:
Rowing Pace Work
2000m Row, aerobic pace
rest 1 min
1000m Row, aerobic threshold pace
rest 1 min
4 x 1 min Row, 1 min rest
– every time you rest, try to make the next pace you go that much harder and see if you can blow out that last row
Metcon (AMRAP – Rounds and Reps)
Fitness:
“Cindy Got Spicy”
20 min AMRAP
5 C2B Pull Ups
10 HSPU
15 Burpees
Metcon (Time)
WOD:
5 Rounds x
20 Slam Ball (50/35)
30 AbMat Sit Ups
50 Double Unders