CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15 KB Swings
10 Air Squats
5 Box Jumps
+
3 Rounds
10 Walking Lunges
10 AbMat Sit Ups
10 KB RDLs
Weightlifting
20-rep Back Squat
20-10-10; heavier than last time
Metcon
Metcon (Time)
5 Rounds
8/8 Step Ups + DB Press
8 Burpee Box Jumps
+
4 Rounds
16 Overhead Walking Lunges w/ Plate (45/25)
20 AbMat Sit Ups w/ plate
+
3 Rounds
30 Alternating Single Arm KB Swings
20 Air Squats
In the Anatomical Adaptation phase, we need to focus on quality – not speed. Do this well and reap the rewards of a well-balanced body. Go too fast and… suck. Does anybody read these comments?