CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
squat hold and flossing
10 alternating 90/90 hip stretches
10 alternating cossack squats
12-15 banded side steps each direction
5 banded tempo air squats
10 reps each – y’s t’s w’s
10 birdfeeders/leg
5 tempo push ups
Weightlifting
Back Squat (5×5)
80% of your 1 rep max
Metcon
Metcon (3 Rounds for reps)
As Many Rounds and Reps as possible in 4 minutes:
Run 100 meters
8 Power Snatches @ 75/55 lbs
Run 100 meters
8 Box Jump Overs 24/20 inches
*open standard (step down) on box jumps
rx+ As written
rx 45/35
-Rest 4 Min-
As Many Rounds and Reps as possible in 4 minutes:
Run 100 meters
8 Power Cleans @ 95/65 lbs
Run 100 meters
8 Bar Facing Burpees
rx+ As written
rx 65/45
-Rest 4 Min-
As Many Rounds and Reps as possible in 4 minutes:
Run 100 meters
8 Deadlifts @ 225/155 lbs
Run 100 meters
4 Burpee Box Jump-Overs 24/20 inches
rx+ as written
rx 185/125