CrossFit On Track – CrossFit
Metcon (AMRAP – Reps)
24 min AMRAP
50 Air Squats
50 AbMat Sit Ups
40 Med Ball Cleans
40 Med Ball AbMat Sit Ups
30 KB Goblet Squats
30 KB Pike Crunch
20 Back Squat @ 115/75
20 Hollow Rocks
10 Front Squat @ 115/75
10 Strict Toes to Bar
Metcon (No Measure)
Strength
Primary: Box Squat
– 4 x 8-12; medium weight, building
– you choose front or back squat
Secondary:
5 Rounds x
6-8 Box Jumps
8-12 Barbell Hip Thrusters
Tertiary:
4 Rounds x
9 Sumo Deadlift
15 GHD Back Extensions
21 Banded Hip Thruster
– rest 2 min
Metcon (No Measure)
Conditioning
Primary:
16 min x
100m Sled Push – 2/3 Plates
– rest 1:1
Secondary:
EMOM x 10
min 1: 15 Burpees (fast style)
min 2: 20 Box Jump Overs
Tertiary
10 min AMRAP
50 Double Unders
20 Cal Bike