CrossFit On Track – CrossFit
What better way to start your week than… Squat and run! For those looking into the future, it’s going to get a little heavier, a little reppier, and a little runnier. But then we get to the 15, 400 and loaded and we just try to break records every day. It’s fun!
Warm-up
Warm-up (No Measure)
2 min Run
2 min Row
2 min Jump Rope/Jumping Jacks
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3 Rounds
1 min Deadbug
1 min Spiderman Crawl
+
Warm up your back squat to 10-20 pounds heavier than you did it on Wednesday
Weightlifting
Front Squat (OPTIONAL; Build to a heavy 2-rep; then 2×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
12 Back Squat
300m Run
– add 10-20# than you used on Wednesday
Metcon (AMRAP – Rounds and Reps)
10 min x
16 Overhead Walking Lunge (45/25#)
15 KB Swings (55/35)
Metcon (AMRAP – Rounds and Reps)
10 min x
15 AbMat Sit Ups
10 Air Squats
5 Burpee Box Jumps
Post-WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Row 250m
50 Double Unders