CrossFit On Track – CrossFit

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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