01/23/2019

CrossFit On Track – CrossFit

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Snatch (3×3 @ 80%)

Overhead Squat (5 x 3; building)

Deadlift (1 x 5; AHAP)

Metcon (No Measure)

Box Front Squats – 4 x 4-6

Banded Back Squats – 4 x 10-15

Hip Thruster – 4 x 12-15

– superset any of these movements with Box Step Ups (8-12 reps per leg) and GHD Back Extensions (12-20 reps)

Metcon (No Measure)

EMOM x 20

min 1: 20 Wall Ball

min 2: 15/12 Cal Row

OR

EMOM x 10

15 Wall Ball or 15/12 Cal Row

By |2019-01-23T01:00:34+00:00January 21st, 2019|Workouts|Comments Off on 01/23/2019