CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

150m Row

5 Deadlift

5 Front Squat

5 Push Press

Weightlifting

Front Squat (3 x 20, light weight an building)

The goal with this exercise is to again build stamina at lighter weights over the next few weeks. No sloppy reps!!

Metcon

Metcon (Weight)

EMOM x 10

20 sec AMRAP Push Jerk

40 sec consistent movement Bar Over Burpees

L1 – 95/65

L2 – 135/95

L3 – 155/105

Metcon (AMRAP – Rounds and Reps)

WOD:

L1:

10 min AMRAP

10 KB Sumo Deadlift High Pull

20 AbMat Sit Ups

30 Single Unders

L2:

10 min AMRAP

10 KB Sumo Deadlift High Pull (55/35)

20 AbMat Sit Ups

30 Double Unders

L3:

10 min AMRAP

10 KB Sumo Deadlift High Pull (70/55)

20 GHD Sit Ups

30 Double Unders