CrossFit On Track – CrossFit
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