CrossFit On Track – CrossFit
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
