CrossFit On Track – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds x

Row 1 min

50ft Walking Lunge

Bike 1 min

Metcon (Time)

For Time:

20 Alternating Back Rack Reverse Lunges

100 Double Unders

20 Alternating Back Rack Reverse Lunges

– Rest 2 min –

16 Alternating Back Rack Reverse Lunges

100 Double Unders

16 Alternating Back Rack Reverse Lunges

– Rest 2 min –

12 Alternating Back Rack Reverse Lunges

100 Double Unders

12 Alternating Back Rack Reverse Lunges

Round 1: 95/65

Round 2: 135/95

Round 3: 165/115

Metcon (AMRAP – Reps)

Every 3 min x 6 (30 sec rest between rounds)

Odd 3 min:

25/20 Cal Assault Bike

AMRAP Box Jumps

Even 3 min:

30/24 Cal Row

AMRAP Wall Ball

Metcon (No Measure)

Core Work:

4 Rounds x

1 min Front Rack Static Hold

15 GHD Back Extensions