CrossFit Indian Trail – CrossFit

 

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Warm-up

Warm-up (No Measure)

Rotating Stations Every 1:00, for 15 (3 Rounds):

Station 1 – :50s Row (light pace)

Station 2 – :20s Jump Rope + 10 Slow Air Squats

Station 3 – :50s Warrior Squats

Station 4 – 5 Good Mornings, 5 Elbow Rotations + 5 Front Squats

Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks

Weightlifting

Double Under + Cluster EMOM

Every Minute on the Minute Complete:

20 Double Unders

1 Cluster
Start at 65% of your C&J, build to a heavy Cluster

Metcon

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/21 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-Ups

Rest 5:00

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 TTB

Rest 5:00

AMRAP 5:

15/12 Calorie Row

15 Thrusters (75/55)

15 Pull-Ups
Score is total reps for each round. Wodify will add 3 rounds together.