CrossFit On Track – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Rounds x

5 Box Jumps

10 Alt Box Step Ups

25′ Walking Lunges

Back Squat (1×20; 5-10# heavier than last time)

Metcon (50 Rounds for time)

5 Rounds x

30/24 Cal Assault Bike

100′ Front Rack Walking Lunge (135/95)

– rest as needed

Metcon (Time)

Grunt Work:

5x

10-15 GHD Back Extensions

20/15 Cal Ski Erg

Metcon (No Measure)

Core Work:

5 Rounds x

1 min AbMat Sit Ups

1 min Gymnastics Plank