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