CrossFit On Track – CrossFit
Happy New Year!
Warm-up
(No Measure)
8 min x
150m Row
10 KB Swing
10 Push Up
10 Walking Lunge
Weightlifting
Deadlift (3 x 20 unbroken)
-Level I needs to develop deadlift technique and form as top priority
-NO UGLY REPS
Metcon
Metcon (Weight)
EMOM x 10
20 sec AMRAP Push Press – 115/75
40 sec AMRAP (paced) Burpees Over Bar
Level I – use a good working weight
Level II – 115/75
Level III – 135/95
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
20 Push Ups
20 Air Squats
200ft Shuttle Sprint
each 50ft of the shuttle sprint is 1 rep
