Announcements

Bring canned goods for the Harvester’s Food Drive!

CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

Mobilize hips

Lunges x 10 min.

25′ walking lunge

25′ 45° walking lunge

10 alt. cossack lunge

25′ cross-over lunge

box step-ups x 8 min.

10/10 runner’s step up

10/10 lateral step-up

10/10 cross-over step-up

Box jumps x 7 min

5 box jumps

5/5 lateral box jumps

5 box jump overs

Weightlifting

Back Squat (GVT; 10×6 @ 60% +15-30 lbs)

Deload!

1 min. rest between sets

Constant motion