CrossFit On Track – CrossFit

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Warm-up

30 Cal row

+

4 rounds

40′ spider man lunge

40′ high knees

40′ step over / under

4 inch worms

Weightlifting

Back Squat (5×5)

Build to a heavy 5 rep – then complete as many 5 rep sets as possible at that weight in 16 minutes.

Conditioning

Metcon (AMRAP – Reps)

DB Step Ups

8 min x

15 power steps – L

15 power steps – R
Use lightweight DB and a box that puts your knee at no more than 90 degrees

Power step means your foot stays on top of the box.

Sets should be unbroken.

Metcon

Metcon (AMRAP – Rounds)

Every 3 min. x 5

20 wall balls

15 pull-ups

10 burpee box jump overs 20/16
ring rows = scaling option for pull-ups

C2B = RX+

RX+ box = 24/20

Score completed rounds

Post-WOD

Metcon (No Measure)

4 rounds

20 GHD situps

20 kettle bell swings