CrossFit On Track – CrossFit
Squaaaaat and Ruuuuuun! The run is a bit longer this time, which should make the squats go by a little easier.
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jump Rope or Jumping Jacks
+
3 Rounds
1 min Spiderman Crawl
1 min Dead Bug
+
3 Rounds
8 Atlas Lunge
6 Air Squats
4 Box Jumps
Weightlifting
Hang Clean (OPTIONAL 3 x 3; all heavy)
Gymnastics
Metcon (No Measure)
2 x Dot Drill (full speed)
+
8 min x Ladder Drill Variations
+
8 min x Depth Drop Variations
Metcon
Metcon (AMRAP – Rounds and Reps)
Squat and Run:
20 min AMRAP
12 Back Squats @ weight you used last time
400m Run
Post-WOD
Metcon (No Measure)
15 min x
12 Heavy or Double KB Swings
15 Hollow Rocks
20 Cal Row