CrossFit On Track – CrossFit

Okay, I THINK we’re going to try this squat/run conditioning program. It involved (gasp!) squatting and running to promote oxygen uptake in leg muscles. It’s supposed to be AMAZE-BALLS for runners. I’ve got about a 6-8 session commitment to it.


Warm-up (No Measure)

8 min x

200 ft shuttle run

5 Box Jumps

10 Hand Release Push Ups

15 Air Squats


6 min x

4 Dead Bug

5 Spiderman Crawl


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 Back Squat at 30-40% of predicted 1RM from 20-rep

Run 200m OR 600ft Shuttle Run

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100ft Walking Lunge

15 Push Ups or Ring Dips (Rx+)