CrossFit On Track – CrossFit

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Warm-up (No Measure)

4 Rounds

10-15-20-25

Air Squats

50′ Walking Lunge

Back Squat (1 x 20 @ 70% 1RM )

Metcon (No Measure)

All 3:

A) 5 Rounds x

20 sec AAB Sprint

60 sec Aerobic Threshold Pace

B) 5 Rounds x

20 sec Rowing Sprint

60 sec Aerobic Threshold Pace

C) 5 Rounds x

20 sec Sprint

60 sec Jog

Metcon (No Measure)

Skill Work: Pull Ups

Pull Up

12 sec AMRAP EMOM x 6 (C2B)

5 Rounds x

6 Strict Pull Ups

12 Pendlay Row

Tabata: Ring Row