CrossFit On Track – CrossFit

Squaaaaat and Ruuuuuun! The run is a bit longer this time, which should make the squats go by a little easier.

Warm-up

Warm-up (No Measure)

2 min Row

2 min Run

2 min Jump Rope or Jumping Jacks

+

3 Rounds

1 min Spiderman Crawl

1 min Dead Bug

+

3 Rounds

8 Atlas Lunge

6 Air Squats

4 Box Jumps

Weightlifting

Hang Clean (OPTIONAL 3 x 3; all heavy)

Gymnastics

Metcon (No Measure)

2 x Dot Drill (full speed)

+

8 min x Ladder Drill Variations

+

8 min x Depth Drop Variations

Metcon

Metcon (AMRAP – Rounds and Reps)

Squat and Run:

20 min AMRAP

12 Back Squats @ weight you used last time

400m Run

Post-WOD

Metcon (No Measure)

15 min x

12 Heavy or Double KB Swings

15 Hollow Rocks

20 Cal Row