CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
8 min x
12 KB Swings
9 KB Goblet Squats
6 Push Ups
Weightlifting
Deadlift (Build to a heavy 5-rep, as singles, in 12 min)
Metcon
Metcon (Time)
7 Rounds for Time
Leapfrog strategy
21 Push Ups
15 Deadlift – 225/155
9 Cal Row
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
share the load
30 DB Front Squats
30 Alt DB Snatch
30 Toes to Bar
Metcon (AMRAP – Rounds)
EMOM x 10
10 Hammer Curl or Banded Low Angle Curl
10 Skull Crusher or Banded Tricep Extension
Metcon (AMRAP – Reps)
Tabata
KB Pike Crunch