Tuesday 12042018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

30 Second Overhead Opener

Front, Rear, side to side wrist stretching (6 each way)

10 World’s greatest stretch

Bear Crawl forward and backward 15 m each way

8 DB presses

10 Lunges with rotation

10 Dead bugs

5 Empty bar presses + 5 Push Jerks

Weightlifting

Push Jerk (Build to a heavy 5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

3 deadlifts, 3 hang power cleans, 3 push jerks (115/85)

6 deadlifts, 6 hang power cleans, 6 push jerks (115/85)

9 deadlifts, 9 hang power cleans, 9 push jerks (115/85)

*Climb by 3 reps until the finish

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