CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
3-5 min row/bike/run
+
6 min.
25′ spiderman crawl
6 burpees
25′ atlas lunge
6 inch worms
+
6 min. foam roll
2 min. back
2 min. piriformis
2 min. IT band
+
6 min. coach’s choice shoulder floss
Metcon
Metcon (No Measure)
PREP YOUR WEIGHTS! 8-10 Minutes:
Build your OH squat to a solid 5 rep
Add weight and work up your front squat
Add weight and work up your back squat
Metcon (Time)
24 min. cap
3 rounds
400m run
15 back squat 225/155 (from rack)
+
3 rounds
20 cal row
10 front squat 185/125 (from rack)
+
3 rounds
10 burpees
5 OH squats 125/95 (from rack)
