CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Coach Led Warm-up

Weightlifting

Front Squat

Build to a tough single

Setting a baseline for coming week percentages.

Metcon

Metcon (Time)

For Time

250 meter Row

2 rounds of “Dumbbell DT” (2×50/35 lb)*

500 meter Row

2 rounds of “Dumbbell DT” (2×50/35 lb)*

250 meter Row

*1 round of “Dumbbell DT” consists of:

12 Deadlifts (2×50/35 lb)

9 Hang Cleans (2×50/35 lb)

6 Shoulder-to-Overheads (2×50/35 lb)

RX+ As Written

RX – 35’s and 25’s

Metcon

Metcon (Time)

Optional Recovery WOD

500 m row

25 kb swings

25 air squats

500 m row

20 kb swings

20 air squats

500 m row

15 kb swings

15 air squats

500 m row

10 kb swings

10 air squats

500 m row

5 kb swings

5 air squats