On Track CrossFit – CrossFit


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


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 (Time)

10 Rounds for Time

5 Push Press – 135/85

5 Bar-Facing Burpee