CrossFit On Track – CrossFit
The day after the SuperBowl… I wonder who will be here?
Warm-up
(No Measure)
500m Row
+
3 Rounds
10 AbMat/GHD Sit Ups
10 KB Swings
5 Box Jump
+
3 Rounds
8/8 Reverse Lunge
5 Inch Worm
5 Candlesticks
https://www.youtube.com/watch?v=Un1PDhrU3h0
Mobility video, for before class
Weightlifting
Power Clean (5 x 3, all heavy)
Get to a heavy (by feel) weight and do all sets at that weight. Probably around 70%, give or take
Front Squat (5-5-3-3-1-1-3-3)
Build across sets until the last two sets of 3. Drop the weight for those and finish out strong.
Metcon
Metcon (Time)
L1:
4 Rounds for Time
12 Thrusters (any weight)
12 Ring Rows
L2:
4 Rounds for Time
12 Thrusters – 95/65
12 Pull Ups
L3:
4 Rounds for Time
12 Thrusters – 95/65
12 C2B
