CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
7 Air Squats
14 Reverse Lunges, alternating
+
2 Rounds x
1 min Hold at bottom of air squat
50 ft High Knees
50 ft Butt Kickers
+
Banded Hip Floss OR Piriformis Foam Roll
x 6 min
Metcon (Weight)
Health:
Build as possible from light to medium on each exercise
Every 2 min x 5
5 Tempo Back Squats (5050)
+
Every 2 min x 5
5 Pause Squats (5 sec Pause) (15X1)
+
2 x Max reps Back Squat (no pause at top)
– rest 2 min between sets
Back Squat (15 min to build to a heavy 5-rep)
Metcon (Weight)
Fitness
15 min to build to a heavy 5-rep Back Squat
…
then
…
10 Reps Every 2 min @ 80% of heavy 5-rep
– score this weight
Worse Than Fran? (Time)
18-15-12-9
DB Thruster – 35/20
Pull Up
Metcon (No Measure)
Post WOD:
Health & Fitness
STRETCH
