CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
15 KB Swings
10 Walking Lunges
5 Box Jumps
Metcon
Metcon (No Measure)
Box Jump Madness!!
6 min x Jump Up Variation
6 min x Depth Drop Variations
6 min x Jump in Series Variations
Metcon (Time)
Skill: Double Unders
L1: Practice Skill
L2: Build Unbroken Sets
L3: Unbroken for time
– 10-20-30-40-50-40-30-20-10
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
1 Squat Clean @ 70%
100m Run
Metcon (AMRAP – Reps)
5 min MAX REPS Burpees