CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

10 min x

Run 100m

6 Box Jumps

12 KB Swings

18 Jumping Jacks

Sport

Metcon (No Measure)

10 min x

Ladder Drills

Dot Drill

Metcon (No Measure)

10 min x

Multi-planar Box Jumping

Weightlifting

20-rep Back Squat (20 reps (no 10-10))

20-10-10; heavier than last time
You have the option of doing your LAST 20-rep back squat or doing your squat therapy exercises OR doing a WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Box Jumps

200m Run

15 Air Squats

200m Run

15 KB Swings

200m Run