On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Run 100m
10 Air Squats
10 KB Swings
+
3 Rounds
1 min Dead Bug
1 min Spiderman Crawl
+
Mobilize for Squats
Weightlifting
Back Squat (15 to min to build to a heavy single)
Back Squat (30 reps @ 80% of what you built as a single)
You can rerack ANY TIME. Try to do this in as short a time as possible
Metcon
Metcon (Time)
10 Rounds for Time
5 Push Press – 135/85
5 Bar-Facing Burpee
