CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Bike or Row (Slow)
20 Hollow Rocks
20 Superman Pulses
1:00 Bike or Row (Moderate)
15 Hollow Rocks
15 Superman Pulses
:30 Bike or Row (Fast)
10 Hollow Rocks
10 Superman Pulses
After each round, complete the below mobility:
After the 20’s – :30s Spiderman and Reach
After the 15’s – :30s Walkouts
After the 10s – :30s Reverse Samson
Metcon
Metcon (Time)
For Time:
50/35 Calorie Bike or Row “Buy-In”
Directly into…
3 Rounds:
21 CTB Pull-Ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
Scaled Option:
50/35 Calorie Bike or Row “Buy-In”
Directly into…
3 Rounds:
21 Ring Rows
15 Goblet Squats (55/35)
10 DB Hang Clean and Jerk/side (50/35)