CrossFit On Track – CrossFit
Warm-Up (No Measure)
3-4 Rounds (cap at 12 min) x
60 sec Bike or Row
50 ft walking lunge
5 Pull Ups
10 Push Ups
15 Air Squats
Start off nice and slow, but build intensity each round. The last (potentially fourth) round, try going as fast as possible
Make It Count (Weight)
20 min CAP, Partner WOD
Partner 1: Build Clean and Jerk AHAP, from scratch. One attempt per 12/9 calories biked by teammate.
Partner 2: Bike 96/72 calories on assault bike. Once you have completed these calories, switch roles.
– when partner 1 has biked 96/72 calories on the assault bike (remember, they are the second one to do so) the workout is ended for EVERYONE in class.
– score by best weights hit by each partner at finish
Team Wings (AMRAP – Reps)
9 min AMRAP
5 Synchro Pull Ups
5 Pull Ups – by either partner
5 Synchro Pull Ups
10 Synchro Bar Facing Burpees
– each round, increase the number of pull ups in EACH set by 2
Your Face Here (Time)
For Time, share the load:
50-40-30-20-10
Handstand Push Ups
Hand Release Push Ups
