On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Pick One:
Run 1 mile
OR
Row 2K
OR
AirDyne 3 miles
+
8 min x
Single Leg Toe Touch – 6-10 per side
Dead Bug – 30-60 seconds
Skin the Cat – 3-6 reps
Weightlifting
Pick one of the following squat programs to folllow:
Back Squat (5 x 5 @75% of 1RM)
Back Squat (4 x 12 @ 50% +5% per set; estimate higher wt.)
Deadlift (Pyramid style Deadlift)
8-10 @ 45%
6-8 @ 55%
6 @ 65%
3 X 6 @ 65-70
