CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
banded front rack stretch
spiderman and reach with hamstring lockouts
barbell on rig overhead opener
10 bird feeders/leg
y’s t’s w’s with 5/2.5#
10 light DB presses
10 alternating bird dogs
15 banded good mornings
* barbell warm up as a group
5 tempo deadlifts
10 alternating elbow rotations
5 muscle cleans
5 shoulder presses
5 hang power cleans
5 push jerks
Weightlifting
Push Press
Push Press
3 sets of 4 reps
Rest 3 minutes between sets
*Target heavier than last week, reset allowed but nothing to failure.
Metcon
Metcon (5 Rounds for time)
Every 3 min x 5:
1 round of DT (155/105)(135/85) for time
12 deadlifts+ 9 hang power cleans+ 6 shoulder to overhead
*cap of 90 sec per set – modify loading or rep count as needed to maintain interval