CrossFit On Track – CrossFit

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Warm-up (No Measure)

Run/Bike/Row (not ski) x 5-8 min

+

Hip Flossing/Foam Roll x 5-8 min

+

3 Rounds x

6 Upright Row

6 Squat and Press

6 Muscle Snatch

6 Overhead Squat

6 Good Morning

6 Bentover Row

– increase weight each round

Metcon (Weight)

Health:

Front Squat – 16 min to build to a heavy 5-rep Front Squat, doing at least 1 set every 2 min. If you get to your heavy weight quickly, repeat your heavy 5-rep every 2 min until you run out of time.

Fitness:

Overhead Squat – 16 min to build to a heavy 5-rep Overhead Squat, doing at least 1 set every 2 min. If you get to your heavy weight quickly, repeat your heavy 5-rep every 2 min until you run out of time.

Front Squat (Build to a heavy 5-rep )

Overhead Squat (Build to a heavy 5-rep)

Metcon (3 Rounds for time)

Every 7 min x 3

400m Run

20 Hang Power Snatch @ 75/55

400m Run

– rest remainder (if any)