CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC windmills

25 Jumping jacks

10 hollow body rocks

Wrist warm up

8 kip swings

5 empty bar deadlifts, 5 hang power cleans, 5 low hang power cleans

5-5 sec table top holds

3-5 strict pull ups + 3-5 kipping pull ups

add weight to bar and do 3 deadlifts, 3 hang power cleans, 3 low hang power cleans

Metcon

Metcon (AMRAP – Reps)

Rx

AMRAP 15 minutes

50/35 calorie row

40 abmat sit ups

30 pull ups

20 power cleans (115/75)

Rx+

AMRAP 15 minutes

27/18 calorie row

21 GHD Sit ups

15 Chest to bar pull ups

9 Power cleans (185/135)