CrossFit On Track – CrossFit

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Metcon (No Measure)

8 min. Balance / Stability Work

-Single-leg / Multi-directional

-Athlete’s Choice!

Metcon (No Measure)

4×6-10 Box Step Ups per leg

-Use DB or Barbell

-Go HEAVY for all Sets, but use box height that’s at 90º line

3×16-20 Alt. Rev. Back Rack Lunge

Metcon (AMRAP – Reps)

8 rounds

30 sec. Assault Bike Sprint

90 Sec. to complete AMRAP Back Squat @ BW or 60% 1 RM

Rest 2min.

-Take barbell from rack

-Scale Wt. to 60% 1RM