CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm Up:

3 Rounds x

15 KB Swings

10 Alt. Rev Lunge

+

3 Rounds x

10 Ring Rows

5 Pull Ups

+

6 min Building Deadlift

Metcon (AMRAP – Reps)

Every 2 min x 10

1st 2 min:

24/20 Cal Row

16 Pull Ups/C2B

2nd 2 min:

Deadlift

– 2nd Rd: 30 @ 135/95

– 4th Rd: 20 @ 185/135

– 6th Rd: 15 @ 225/155

– 8th Rd: 10 @ 275/185

– 10th Rd: 5 @ 315/215

Metcon (No Measure)

Grunt Work:

4 Rounds x

6 Chin Up

15 Ring Rows

21 Bicep Curls (as 21s: 7/7/7)

Rest

Metcon (Time)

Core Work:

6 Rounds x

20 Hollow Rock

30 sec Gymnastics Plank

40 Double Unders