CrossFit On Track – CrossFit
Warm-up (No Measure)
4 Rounds x
100m Walk/Jog
15 American KB Swings
(cap @ 8min)
+
5 min x Glute/Quad Piriformis Foam Roll
+
4 Rounds x
5 Deadlift
4 Muscle Clean and Press
3 Box Jumps
Metcon (No Measure)
Health:
Skill – Clean and Jerk
– DB Movement
– Barbell Movement
– Weight Build for WOD
Fitness:
Complex
Every 90 sec x 8
2 Power Clean and Jerk, building each round
Metcon (Time)
For Time
24 min Cap
50 Cal Assault Bike
40 Bar-Facing Burpees
30 Cal Assault Bike
20 Power Clean and Jerk @ 135/95
– rest 3 min –
40 Cal Assault Bike
30 Bar-Facing Burpees
20 Cal Assault Bike
10 Power Clean and Jerk @ 205/145
Health Option:
24 min AMRAP
800m Run
30 Burpees
20 Power Clean and Jerk
499m Run
15 Burpees
10 Power Clean an Jerk
Metcon (No Measure)
Post WOD:
Health
Group Stretch w/ lower back and hip flexor focus
Fitness:
Muscle Up Skill work and progression