CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
Weightlifting
Tempo Back Squats (5 Sets of 2 Repetitions)
*7 second descent, 3 second pause in bottom.
Set #1 – 60%
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68-70%, based on feel.
Metcon
After Party (Time)
1-2-3-4-5-6-7-8-9-10: DB Front Squats
30 Double-Unders after each round
Rx Dumbbells – 50’s/35’s