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%

Gymnastics

Rope Climb (Work skill and have fun!)