CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

10 min x

1 min Bike

20 KB Swings

1 min Row

20 Burpees

+

5 min x

+10 Double Unders

+10 AbMat Sit Ups

Metcon (Time)

“Here is No Why”

Partner WOD:

– both partners work at the same time, partitioning the workload however they want; however, each section must be completed in its entirety before moving on to the next section

A:

2500m Row

1000ft Walking Lunges w/ DB

B:

140 Cal Assault Bike

12 Rounds of Cindy (5 Pull Ups, 10 push Ups, 15 Air Squats)

C:

100 Toes to Bar

500ft Kenny Crawl (KB push across the floor)

Metcon (Time)

Post-WOD:

50-40-30-20-10

AbMat Sit Ups

Push Ups