CrossFit On Track – CrossFit

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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