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 Strict Presses, 5 Front Squats
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks
Weightlifting
Clean and Jerk Ladder
On the Minute x 11:
On the 0:00… 1 Clean and Jerk @ 70%
On the 1:00… 1 Clean and Jerk @ 75%
On the 2:00… 1 Clean and Jerk @ 80%
On the 3:00… Rest
On the 4:00… 1 Clean and Jerk @ 75%
On the 5:00… 1 Clean and Jerk @ 80%
On the 6:00… 1 Clean and Jerk @ 85%
On the 7:00… Rest
On the 8:00… 1 Clean and Jerk @ 80%
On the 9:00… 1 Clean and Jerk @ 85%
On the 10:00… 1 Clean and Jerk @ 90%
Metcon
Metcon (Time)
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (30″/24″)
Front Squats (135/95)