CrossFit Indian Trail – CrossFit
Deadlift warm up (No Measure)
2:00 Bike/Row/Run Spiderman and reach with hamstring lockouts pvc pass throughs + windmills Standing kang squats with plate or DB squat stance Russian KB swings (20x) single leg glute bridge (10x each leg with 3 sec hold at top)
Before metcon
-10 kip swings + 3-5 strict pull ups
10 air squats
5-8 push ups
5 wallballs
2-3 burpee pull ups ( warm up bar muscle ups)
5 wallballs
Clean Deadlift (3-2-1-1)
3 Clean Deadlift @RPE 7
2 Clean Deadlift @RPE 7.5
1 Clean Deadlift @RPE 8
1 Clean Deadlift @RPE 8.5
*No hook or mixed grip.
“You can’t have Thanksgiving without Turkey.” (Time)
For time:
30 Bar Muscle Ups (burpee pull ups)
90 Wall Balls (30/20) (10/9ft) (20/14)
*Partition as desired
*Time cap 12 minutes