CrossFit On Track – CrossFit
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)
WOD:
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