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?