CrossFit On Track – CrossFit
Warm-up
5 min. x
30 sec. KB Swing
30 sec. Air Squat
30 sec. football burpees
+
3x
1 min deadbug
1 min spiderman crawl
Back Squat (Hatch week 6, day 1)
6 @ 70%
4 @ 80%
3 @ 90%
2 @ 95%
Metcon (No Measure)
Box Jumps
Depth drop from 16/12″
Rebound to 24/20″
6×6 sets
Between sets, do sets of 8/8 single leg Bulgarian split deadlift.
Metcon (No Measure)
SLEDS!
SECTION 1:
20 sec on / 40 sec rest x 8
1st min – sled push at a walking pace
2nd min – sled push faster (jog)
3rd min – sled push all out (sprint)
SECTION 2:
6 rounds w/ Partner
15/12 cal assault bike sprint
100′ sled sprint (heavy)
SECTION 3:
7 min x
reverse sled drag (share the load)
