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