CrossFit Indian Trail – CrossFit
Snatch Warm-Up #1 (No Measure)
2:00 bike/row/run
PVC pass throughs and windmills
PVC banded opener on rig
prone scorpion stretch
5 standing kang squats + 10 alt. cossack squats
10 warrior squats
y’s t’s w’s cuban presses
*barbell warm up then…
3 High Pulls
5 Muscle snatches
3 Back squat into press (snatch grip)
before metcon warm up double unders and cleans
snatch pull+hang snatch high pull+hang pause power snatch
set 1 – 5.5 RPE
set 2 – 6.0 RPE
set 3 – 6.5 RPE
set 4 – 7.0 RPE
set 5 – 7.5 RPE
Sour Gummy Worms (Beat Bobby Flay) (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
500m Row
50 Double Unders
10 Power Cleans 135/95
25/20 Calorie Echo Bike
50 Double Unders
10 Power Cleans 135/95
Rx+ as written
Rx – 95/65
*Repeat from Oct 12, 2022