CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

3 Inch Worm

6/6 Single-Leg Touchdown

12 Air Squats

15 KB Swings

18 Dead Bug


5-6 min Hip Floss


Squat Technique

Back Squat (Build to a heavy 8-rep Squat; repeat as possible)

On 3, 2. 1, go, you will complete one set of 8 Back Squat every 2 minutes for 20 minutes. You will build the weight from a lighter load to a heavier one across those sets. Once the load becomes difficult for 8 reps, you will simply repeat that load at the same rate (once every 2 minutes) for the remaining time.

Metcon (AMRAP – Reps)


14 min AMRAP

+2 Back Squat – 225/155

25 Wall Ball

10 Burpee

– scale by weight to not exceed 70% of your 8-rep build