CrossFit On Track – CrossFit
Warm-up (No Measure)
12 min x
Row/Bike/Ski 1 min (rotate through each round)
100 ft Walking Lunge w/ 10# plate overhead
10 Hollow Rocks
1 min Gymanstics Plank
Power Clean (15 min window; skill or building sets of 3)
Metcon (AMRAP – Rounds and Reps)
WOD:
14 min AMRAP
12 Alt Reverse Lunge @ 115/75
8 Box Jumps
24 KB Swings
Metcon (No Measure)
Core Work:
5 Rounds x
20 GHD Sit Ups
15 Barbell Hip Thruster – 275/185