On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Ring Rows
10 Air Squats
15 KB Swings
+
Groin Floss
Glute and Piriformis Foam Roll
Weightlifting
Back Squat (5 x 5 @ 80%)
Sumo Squat (4 x 10; Medium weight)
Back Rack Lunge (5 x 8 per leg; not alternating – one leg at a time)
Gymnastics
Metcon (AMRAP – Reps)
Max Reps pull ups unbroken (any kind)
…then…
3 Rounds
Rest 1 min
Attempt 50% of your max reps unbroken
