CrossFit On Track – CrossFit

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Warm-up (No Measure)

Hip Mobility/Athletic Warm Up

– Hip Flossing

– Foam Rolling

– 27 Squats


– Multi-directional Jumping

– Single Leg Jumping


– Toes to Bar Skill (brief)
All of these warm-ups need to prioritize big changes quickly. Be aggressive about the flossing and foam rolling – this should NOT be relaxing!

Jumping needs to prioritze ankle and knee movement and rotation. Feel free to make a jumping game out of it.

Toes to bar should be fast – swing a couple of times, make your points about where to accelerate and hit a few toes to bar.

Metcon (Time)

3 Rounds for Time

100ft Front Rack Walking Lunge

25 Toes to Bar
DB on shoulders – go heavy and make it suck, but make sure people aren’t leaning over or diving in with their knees.

Toes to Bar should be BIGGEST SET, chip chip chip.

Metcon (AMRAP – Reps)

5 Rounds

90 sec Max Reps Wall Ball

30 sec Rest

– score by total reps of Wall Ball
Deepest unbroken set you have and then chip away. No more than 3, 2 , 1 and get back on the wall!

Metcon (Time)

For Time


Cal Row

Weighted Box Step Over
The box step overs are very challenging. Don’t go higher than yourstep legitimately allows. Shorter legs need shorter boxes. Also, the weight should be in the medium range so that people can step all the way up on the box without drifting across and rolling their back.