CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
At low intensity to start, steadily ramping intensity on the rower through the rounds:
24 Calorie Row + 24 AbMat Sit-Ups
20 Calorie Row + 5 Scap Pull-Ups, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats
Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
Metcon
Metcon (Time)
Teams of 3, with a 30:00 Time Cap:
120 Power Snatches (75/55)
120 Box Jump Overs
30 Pull-Ups
90 Power Snatches (95/65)
90 Box Jump Overs
30 Pull-Ups
60 Power Snatches (115/80)
60 Box Jump Overs
15 Pull-Ups
30 Power Snatches (135/95)
30 Box Jump Overs
15 Pull-Ups
Box – 24″/20″
RX+
30 Pull-Ups = 6 Rope Climbs
15 Pull-Ups = 3 Rope Climbs