CrossFit Indian Trail – CrossFit
Warm-up
8 Birdfeeders each leg
Overhead Opener (30 seconds)
8 gorilla squats
8 side lunges each leg
8 angels and demons
8 DB presses each arm
3-5 strict chin ups
10 quadruped bird dogs
10 Squat and reach
3-5 chin ups
Gymnastics
Metcon (5 Rounds for time)
On the 2:00 for 5 rounds
40 DU’s
2 rope climbs
*enter times for each round
Following, not for score, 3 Supersets
8 Tempo Ring Dips
8 Tempo Ring Rows
* On both movements, do a 4 second negative.
Rest as needed between sets
Metcon
Metcon (Time)
Teams of 3, 2 Rounds (30:00 time cap)
250m row, 100 Power Snatches (75/55)
250m row, 100 Box Jump Overs (24/20)
250m row, 100 Thrusters (95/65)
(Individual Version)
250m row, 30 power snatches (75/55)
250m row, 30 Box Jump Overs (24/20)
250m row, 30 Thrusters
250m row, 15 Power Snatches
250m row, 15 Box Jump Overs
250m row, 15 Thrusters