CrossFit On Track - CrossFitView Public WhiteboardWeightliftingOverhead Squat (4 sets to find heaviest 5 rep)Front Squat (5 set to find heavy 3 rep)Back Squat (6 sets to find a heavy single)Metcon (Weight)Record sum of heaviest, [...]
CrossFit On Track - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)14 min AMRAP 30 ground to OH 95/65 20 bar facing burpees 10 muscle upsScale muscle ups to strict pull-ups and ring dips.
CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Pick 1: 1. Mobility Row or Bike 3-5 min. 5 min. foam roll glutes, thoracic spin, TFL/IT bands 5 min. banded groin floss, banded hip floss w/ext. [...]