CrossFit On Track – CrossFit
Run and Squat… Round 3!!
Warm-up
Warm-up (No Measure)
8 min x
200 ft Shuttle Run
50 ft Walking Lunge
12 Air Squats
+
3 Rounds
1 min Dead Bug
1 min Spiderman Crawl
Weightlifting
Overhead Squat (OPTIONAL 5 x 1; at same heavy weight)
Optional pre-workout
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
12 Back Squat – same wt. as before
300m Run
Metcon (AMRAP – Rounds and Reps)
12 min x
6/6 Step Ups on a low box (20/16)
6 Burpee Box Jumps
6/6 Pistols to low box
Gymnastics
Muscle-ups (OPTIONAL EMOM x 10; medium set size)
Pick a Medium set size that you can do every minute. Scale to Ring Pull Ups or Ring Dips if you can’t do MUs.
