CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

Every 30 seconds x 12 (6 min.)

Odd :30 – 15 sec AMRAP HSPU / HRPU

Even :30 – 15 sec AMRAP TTB / K2E

Metcon (Time)

3 rounds for time:

30 TTB

25 HSPU

20 burpee box jump overs

-Rest 2 min. between rounds

Metcon (No Measure)

CONDITIONING:

16 min. AMRAP

500m Row

3 rounds x

15 push-ups

15 abmat sit-ups

1 mile assault bike

3 rounds x

15 DB push press

15 hollow rocks

Additional skill work:

10 min. HS Walk or DU practice

Metcon (No Measure)

STRENGTH

4×6-10 Bench Press

superset w/

4×15-20 GHD Situps

4×8-12 strict press

superset w/

4×10-15 (per side) side plank w/hip kiss

Tabata: Push-ups