CrossFit On Track – CrossFit
Warm-up (No Measure)
10 min x
3-5 min Bike / Run / Row
+
3 Rounds
45 sec. deadbug
45 sec. spiderman crawl
+
2 rounds
5 football burpees
25′ athletic lunge
Metcon (No Measure)
8-10 min.
50′ Block start sprint
5 min.
How to change direction
Metcon (No Measure)
Shuttle Sprint Practice
25′ repeats x 6-10
Metcon (3 Rounds for time)
Round 1:
30 cal assault bike
20 burpees
30 cal assault bike
–rest as needed
Round 2:
20 cal assault bike
15 burpees
20 cal assault bike
–rest as needed
Round 3:
10 cal assault bike
10 burpees
10 cal assault bike
RPE = 9-10