CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up
8 min x
9 Cal Row
12 KB Swings
25ft Walking Lunge
+
3 Rounds x
6 RDL
6 Clean High Pull
6 Hang Power Clean + Front Squat
Metcon (Time)
Health:
Med Ball Clean
– skill + 75 reps for Time
OR
6 Rounds x
15 Med Ball Clean
10 Alt Box Step Ups
5 Box Jumps
(15 min Cap)
Metcon (Weight)
Fitness
Clean
3×3 @ 80%
+
Sets of 5 Clean Pull @ 105%
with time remaining
in 15 min Cap
Clean (3×3 @ 80%)
Metcon (AMRAP – Reps)
Every 3 min x 6
8 Power Clean @ TnG weight
15 Box Jumps
Max Cal Row w/ remaining time (target = aerobic threshold pace)
Metcon (Time)
Grunt Work:
60 Heavy KB Swings
+
5 Rounds x
8 Strict TTB
16 Push Ups
32 Double Unders
Metcon (No Measure)
Core Work:
4-6 Rounds x
15 per sideHi-Lo Banded Wood Chop
15 Light Slam Balls
