CrossFit On Track – CrossFit

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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