CrossFit Indian Trail – CrossFit
Warm Up
2:00 row or bike
pvc pass throughs and rotations
banded lat stretch
spiderman and reach w/ hamstring lockouts
bird feeders
8-10 kip swing
tempo 1 1/4 air squats
banded good mornings
*empty barbell warm up
-good mornings, elbow rotations, muscle cleans, clean high pulls, low hang power cleans
Metcon prep (2 rounds)
:30 row
5 kip swings + 3 toes to bar
5 wallballs
5 light power cleans ( heavier weight 2nd round)
*if performing muscle ups – ring support hold :20, transitions with feet on ground, ring dips
5-7 kip swings + 3 strict pull ups
5 wallballs
**If you are performing a different version of the Open workout (teens, scaled, masters) ask a coach how to put your performance into wodify (*add performance)
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb