CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
Row 250m
Run 200m
15 Air Squats
10 Walking Lunge
Gymnastics
Metcon (No Measure)
Box Jump Series
– 10 min x Coach’s choice for Box Jump movement patterns
Weightlifting
20-rep Back Squat (20-10-10)
20-10-10; heavier than last time
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 Walking Lunges
20 KB Swings (55/35)
10 Box Jumps
