CrossFit On Track – CrossFit
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