CrossFit On Track – CrossFit

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Warm-up (No Measure)

Bike 3=5 min

+

5 min Foam Rolling

5 min Hip Flossing

+

8 min x Squat weight building or Air Squat Practice

Back Squat (3 x 20 @ 40/50/55%)

Metcon (No Measure)

Health:

Pacing Work – Assault Bike

4 Rounds x

3 min Aerobic Pace

1 min Anaerobic Pace

– try to push your aerobic pace each round

STR:

EMOM x 10

8 Power Clean @ 85% 8-rep tng max

all reps TnG ideally

COND:

Power Clean

EMOM x 10

8 Power Clean @ 70% 8-rep tng Max

8 Bar Facing Burpees