CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500 m row
10 PVC windmills
10 bird feeders (5 each side)
10 air squats
10 Kosack stretch
30 second couch stretch
10 goblet squats
10 angels and demons
5 empty bar pause squats
Weightlifting
Back Squat (5-5-5)
*** My bad (Margee) Please do 3×5 for backsquat not building up but across.
Metcon
Metcon (Time)
For Time:
Rx
21-15-9
Kettlebell Swings (2/1.5)
Burpees
** Please don’t drop KB’s from overhead
Rx+
21-15-9
DB Power Snatches (70/50)
Burpess
**Please don’t drop DB’s from overhead. If you can’t place them down then think about doing Rx.