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.
