CrossFit Indian Trail – CrossFit

View Public Whiteboard

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

Deadlift (Deadlift 3 x3 at 76% 3 x 3 at 81% 3 x 3 at 86% If)