CrossFit On Track – CrossFit

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Warm-up (No Measure)

1 mile walk / run practice

(10 sec run / 20 sec walk)

+ hip mobility

2 rounds

-foam rolling x 3 min.

-groin flossing x 3 min

– yoga hip openers x 3 min

Metcon (No Measure)

Recovery Cardio Intervals

20 sec. HARD!! / 40 sec. Mid-easy pace

Rest 30 sec. x 12 rounds

1st round: ski

2nd round: bike

3rd round: sled

Metcon (No Measure)

Double Unders

EMOM x 7

30 sec. work

30 sec. rest

Metcon (No Measure)

Group Streth x 10 min.