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)