On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Pick 1:
Row 2k
OR
Run 1 mile
OR
AirDyne 2 miles
Then:
Cone Drills x 8 min
Weightlifting
Back Squat (Build to a 5-rep max)
Deadlift (Pyramid scheme…)
8 @ 45%
6 @ 55%
5 @ 65%
4 @ 75%
4 @ 80%
3 x 4 @ 85%
5 @ 80%
6-8 @ 70%
Deadlift (Pyramid scheme…)
8 @ 45%
6 @ 55%
5 @ 65%
4 @ 75%
4 @ 80%
3 x 4 @ 85%
5 @ 80%
6-8 @ 70%