CrossFit On Track – CrossFit
Warm-up (No Measure)
4 Rounds x
7 Push Ups
7 RIng Rows
7 TTB
Metcon (AMRAP – Reps)
Every :30 x 20 (10 min)
1st :30 – 12 sec AMRAP TTB
2nd :30 – 12 sec AMRAP HSPU
3rd :30 – 12 sec AMRAP Pull Up
4th :30 – 12 sec AMRAP Plyo Push Ups
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
6 HSPU
9 Pull Ups
12 Toes Through Rings
– Rx+: Strict HSPU; C2B
Metcon (No Measure)
Grunt Work:
4 Rounds x
6-8 Strict Press
6-8 Strict Pull Ups
+
4 Rounds x
10-12 DB Strict Press
10-12 Bentover Row
Metcon (Time)
Core Work:
5 Rounds x
20 GHD SIt Ups
1 min HS Hold
