CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
banded front rack stretch
spiderman and reach
inchworm with tempo push up (5x)
banded pull aparts, diagonals, raises, presses
Shoulder Press (3-1-1-1)
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
Metcon (Weight)
24 minutes EMOM (4 rounds)
Minute 1 – 5 Power cleans (70% of 1RM)
Minute 2 – 8 bar facing burpees
Minute 3 – 100 ft farmers carry (2/1.5)
Minute 4 – 30 side to side barbell hops
Minute 5 – 3 wallwalks
Minute 6 – rest
* score is weight on cleans