On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 min x
5 Deadlift
5 Strict Press
5 Back Squat
200m Run
+
3 Rounds
1 min Deadbug
1 min Spiderman Crawl
Weightlifting
Push Press (5 x 5; all heavy)
Metcon (Time)
“Rifle Runs with Cindy”
1000m Rifle Run for time
– 3-person team, running with a medicine ball overhead
– Team will have 2 medicine balls to share between 3 people
– Med Balls can only be advanced when held directly overhead
– At the completion of each 200m lap, the team must each complete +1 rounds of Cindy
Lap 1 – 1 Rounds of Cindy each
Lap 2 – 2 Rounds of Cindy
Lap 3 – 3 Rounds of Cindy
Lap 4 – 4 Rounds of Cindy
Lap 5 – 5 Rounds of Cindy
Done