CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
2 min Assault Bike, medium pace
9 Sit Ups
6 Ring Rows
3 Pull Ups
Metcon (6 Rounds for reps)
Every 3 min x 6
15/12 Cal Assault Bike
15 Pull Ups/C2B
+1 Calorie and Rep per round
Metcon (No Measure)
Grunt Work:
5 Rounds x
8 Chin Up
12 Reverse Grip Bentover Row
16 Banded Reverse Flye
– rest as needed
Metcon (Time)
Core Work:
4 Rounds x
200ft Farmer Carry
20 Cal Ski Erg
1 min Plank