CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Weightlifting
Metcon (No Measure)
2 alternating sets of:
C1.
8-10 Dumbbell Bench Presses (2110 tempo)
*close to failure each set BUT stick to tempo
Rest 20 seconds
C2.
12-15 Feet Assisted Straight Bar Dips
*Adjust/assist with feet as needed to keep movement constant and sets unbroken Rest as needed to full recovery
Rest as needed
Metcon
Metcon (AMRAP – Reps)
Every minute for 20 minutes (10 rounds):
Minute 1
Max Bar Facing Burpees for 40 seconds
Minute 2
Max Double Unders for 40 seconds
*pick rep targets that keep total effort of this session at ~8/10 effort and same output on the entire session