CrossFit Indian Trail – CrossFit
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.