CrossFit On Track – CrossFit


(No Measure)

5 min x

Run, row, jump rope and just generally get your heart rate up

10 min x

Hip and Shoulder Mobility for Overhead Squats


Overhead Squat (5 x 10, build to a medium)

Level I – Learn and develop overhead squat position, then hit a few easy sets of 10-12

Level II – 5 x 10 reps, medium load

Level III – 5 x 10 (each arm), single arm KB overhead squats


Rope Climb (10-15 rope climbs)

Level I – learn the movement

Level II – accumulate 10-15 rope climbs with either Spanish wrap or J-hook

Level III – Accumulate 10 rope climbs. Then try to accumulate 5-10 legless rope climbs