CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
300-200-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans
Weightlifting
Tempo Back Squats (5 sets of 2 reps)
*7 second descent, 3 second pause in bottom.
Set #1 – 63%
Set #2 – 65%
Set #3 – 67%
Set #4 – 69%
Set #5 – 71-74%, based on feel.
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike/Row
Rest 5:00
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike/Row
Rest 5:00
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Bike/Row