CrossFit On Track – CrossFit

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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)


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)


“Cindy Got Spicy”

20 min AMRAP

5 C2B Pull Ups


15 Burpees

Metcon (Time)


5 Rounds x

20 Slam Ball (50/35)

30 AbMat Sit Ups

50 Double Unders