CrossFit On Track – CrossFit
Remember two things:
1) We work our butts off so that when the opportunity arises to do something great, we’re ready.
2) We work our butts off so that we can eat crap on the weekends.
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Air Squats
10 KB Swings
10 Box Jumps
+
3 Rounds:
Lunge series clockwise
Lunge series counterclockwise
+
2 Rounds
Deadbugs x 1 min
Superman Crawls x 1 min
Metcon
Metcon (No Measure)
8 min x Dot Drills
8 min x Ladder Drills
Weightlifting
Metcon (Weight)
Deadlift:
5 Reps Every 90 seconds x 8 @ 70-75% of 1RM Deadlift (same weight as last time)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12 Shoulder to Overhead – 115/75
9 Box Jumps
6 Power Clean – 115/75