CrossFit On Track – CrossFit

Warm-up (No Measure)

3-5 min. Bike

+

3 rounds

30 ssc. Deadbug

30-60 sec. Spider-Man crawl with openers

Deadlift

2×12 @ 20-30%

5×12 @ 50% (+10-20# from last time)

1×15 @ 60% (+10-20# from last time)

Metcon (Time)

4 rounds for time

16 TTB

16 burpee box jump overs

16/11 cal assault bike

Rest 2 min.

RPE=8-9
Target time per round for top athletes is 2.5-3 minutes. 4 minutes for avg. athletes. Scale to finish each round in 4 minutes.

Metcon (No Measure)

Post WOD – 8-10 min.

HS hold or HS Walk practice.