CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 min x

5 Step-Up, Step-Down Burpees

30 Jumping Jacks

5/5 Step-Overs L/R

5/5 Slide-Unders L/R

+

2 Rounds x

50′ Increments

2x Jog Forward/Jog Backward

2x Side Shuffle L/R

2x Karaoke Step L/R

2x High Knees/Butt Kickers

+

2 Rounds x

10 Alternating Reverse Lunge

10 Alternating Cossack Squats

10 Box Jumps

+

3 x Dot Drill

Metcon (No Measure)

15-20 min x

Hand-Eye/Foot-Eye Coordination Exercises or Games

– Coach’s Choice

Metcon (No Measure)

Post-WOD:

Health

15-20 Group Stretch

Metcon (Weight)

Post WOD:

Fitness

STR:

Back Squat –

10@60%

10@65%

8@70%

8@70%

6@75%

DB Box Step Ups – 4 x 12-16 per leg, medium DBs, building

Conditioning:

Every 2 min x 10 (20min)

100m Sled Push – 3/2 Plates

Rest remaining time