CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
pvc tricep and lat stretch
cossack squat into spiderman and reach
snatch width prone scorpions
standing kang squats
banded side steps, kickbacks, and fire hydrants
inchworm into tempo push ups
y’s t’s w’s cuban presses
barbell warm up (5x each)
kang squats
backsquat into snatch grip push press
overhead squat
snatch balance
Snatch Balance (2 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 85%+ 1 RM Snatch
)
Boy Meets World (2 Rounds for time)
75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (10’/9’)
25 Push Ups
75 Air Squats
-rest 5 minutes-
45 Air Squats
15 Push Ups
45 Wall Balls (20/14) (10’/9’)
15 Push Ups
45 Air Squats
Rx+ as written
Rx 20/14# for both sets
Time cap set 1: 14 Minutes
Time cap set 2: 9 Minutes