CrossFit On Track – CrossFit
Warm-up (No Measure)
Row 3-5 min
+
5 min Foam Roll or Hip Floss
+
Every :30 x 10 (5 min)
1st :30 – 3-5 Box Jumps
2nd :30 – 8/8 Power Step Ups (foot stays on box)
Metcon (Weight)
Health:
Power Clean – skill x 5-8 min
+
Breathing Cleans x 8 min
10-15 sec Power Clean
3 Deep Breaths
10-15 sec Burpees
3 Deep Breaths
– Power Cleans at a medium weight as singles
– Burpees at a medium pace
Metcon (Weight)
Fitness:
Clean Complex
Every :75 x 8, building
Clean Pull +
Hi Hang Power Clean +
Hang Power Clean +
Below the Knee Power Clean
– building across
Then…
Power Clean – 8 min to build to a heavy single
Power Clean (8 min to build to a heavy single)
Metcon (No Measure)
“Tail Pipe”
3 Rounds Each w/ Partner
Row 500m @ steady pace while partner holds 2 KB in front rack position – 55/35
5 Rounds x
10 Evil Wheels
200ft Farmer Carry
8 min x
30-60 sec Gymnastics Plank
20 AbMat Sit Ups
4 Rounds x
30 sec side plank per side
