CrossFit Indian Trail – CrossFit
Warm Up
banded lat stretch
pec stretch on rig
banded front rack stretch
inchworm with tempo push up into downward dog with calf stretch (5x)
y’s t’s w’s (12-15 each)
plate elevated front foot ATG lunges (5x/leg)
light DB tempo presses
pre metcon
:30 on/:30 off singles/double
10 holow body rocks
2 push jerk + 1 jerk
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 70-75% 1 RM Jerk
Rockin Around the Christmas Tree (Bad Annie) (Time)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups