CrossFit Indian Trail – CrossFit
Warm-up
Metcon
Warm-up (No Measure)
spiderman and reach (5x)
standing kang squats (5x)
inchworm with push up (5x)
2 rounds
5 chin ups
15 banded good mornings
5 push ups
2 foot clamp to stand with rope
5 lateral step downs/side from short box
Metcon (No Measure)
20 Minute EMOM (4 rounds)
Minute 1 – Double DB split stance Romanian Deadlift (10 reps/side)
Minute 2 – Bent over barbell row (8 reps)
Minute 3 – Lateral step downs -heel tap and up (10/side)
Minute 4 – Bench press (10 reps)
Minute 5 – 2 rope climbs (or practice foot clamp to stand)
Metcon
Metcon (4 Rounds for time)
Every 4 minutes x 4 rounds (at moderate intensity)
300/250 m row + 200m run