CrossFit On Track – CrossFit
Today, we’re going to start doing the optional stuff a little bit differently. You’ll have time to warm up, of course, but if you want to come in and warm up early, you can also do the optional additional work. ALSO, for folks who get through the WOD quickly or still have some energy, there will be BONUS stuff you can do!
Warm-up
Warm-up (No Measure)
Row 2 min
Run 2 min
Jumping Jacks/Jump Rope 2 min
+
3 Rounds
1 min Dead Bug
1 min Spiderman C rawl
+
3 Rounds
5-10 reps each
Deadlift
Hang Power Clean
Front Squat
Weightlifting
Squat Clean (3 x 3 at 80%)
Optional!
Front Squat (3 x 3, heavy)
Deadlift (5 reps Every 2 min x 6 @ 75-80%)
Between Sets, work on Ring Dips
Metcon
Metcon (Time)
5 Rounds for Time
15 Pull Ups
30 Wall Ball
Post-WOD
Metcon (No Measure)
5 Rounds for Quality
15 GHD Sit Ups
10 L / 10 R Hang Dumbbell Snatch
….
then
….
Accumulate 2 min in L-Hang
