CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
Row 250m
Run 200m
15 Air Squats
10 Walking Lunges
Warm-up (No Measure)
Dynamic Mobility x 12 min
Getting ready to squat!!!
Weightlifting
20-rep Back Squat (20-10-10)
20-10-10; heavier than last time
Metcon
Metcon (AMRAP – Rounds and Reps)
Team WOD:
(team of 2)
12 min Relay (full round)
10 RIng Dips (scale w/ Band)
10 Hand Release Push Ups
10 Wall Ball
Post-WOD
Metcon (No Measure)
Post-WOD Mobility x 12 min
