CrossFit On Track – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min x

5 Box Jumps

10/10 Box Step Ups

15 KB Swings

20 AbMat Sit Ups

Metcon (No Measure)

Running Clock:

0-10 min:

Row 2k meters

or Bike 2 miles

10-20 min:

w/ Partner A/B Switch

A: 20/16 Cal Row

B: 12/10 Cal Bike

20-30 min:

Bike 2 miles

or Row 2k meters

30-40 min:

w/ Partner A/B Switch

A: 20/16 Cal Row

B: 12/10 Cal Bike

Metcon (No Measure)

Core Work:

Tabata Hollow Rocks

+

3 x 1 min Gymnastics Plank