CrossFit On Track – CrossFit

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Conditioning

Metcon (No Measure)

E2MOM x 20 min. (10 rounds)

Min 1-2: 100′ OH walking lunge w/plate

Min 3-4: 3 rounds

10 TTB

5 burpees to bar

Weightlifting

STRENGTH

4×6-10 Front Squat (med weight) // 4×8-15 hamstring curl

4×10-15 GHD Back ext // 4×5-20 banded hip-thruster

4×20 Box Step-Over (alt. steps)

Conditioning

Metcon (No Measure)

EMOM x 10

Odd: 20 wall balls

Even: 50 double unders

Metcon (Time)

Rowing sprints

5x300m SPRINT

rest 2 min.

1200 Special 1 (No Measure)

For Time:

5 Rounds

10 Front Squat – 185/135

50 Double Unders

…

Then

80 Box Step Overs – 50/35

At the top of each minute, do 3 Burpee Box Jump Overs

(during the Box Step Over portion only)