CrossFit Indian Trail – CrossFit
Warm-up
pvc pass throughs and rotations
barbell on rig lat and pec stretch
y’s t’s w’s and cuban presses
banded good mornings
10-15 kb swings
Before Metcon – Movement Prep:
1 Set:
15/12 Calorie Row (moderate)
5 Inchworms
0:30 Push Up Plank Hold
Workout Prep
1 Set (at workout pace):
5 Push Ups
5/4 Calorie Row
Weightlifting
3 position pause snatch deadlift + 1 snatch pull + 1 snatch (Weight)
5×3 working up (2 sets at 6 RPE, 2 sets at 7 RPE, and 1 set at 7.5 RPE)
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE
5×3
Metcon
warheads (Time)
40-30-20-10
Push Ups
Calorie Row