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
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
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+)
