CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and windmills
Banded lat stretch
Scap pull ups (8-10x)
scap push ups (8-10)
spiderman and reach
banded good mornings (15-20)
standing kang squats (5x)
air squats (10x)
y’s, t’s, w’s (10-12 each)
*barbell warm up (3-5x each)
snatch grip high pulls
low hang muscle snatches
back squat into press
overhead squats
snatch balance
snatch (power to squat)
*Before metcon
8-10 kip swings
hang dbclean and jerks (5x/side) light
hang db clean and jerks (5x/side) moderate
5-7 toes to bar
2 db facing burpees
Squat Snatch (10 Squat Snatch
8 Squat Snatch
6 Squat Snatch
4 Squat Snatch
2 Squat Snatch
-Rest as needed in between sets-
*These will be cycled.
*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.
*Keep your movement fluid and precise!)
Mr. Feeny (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar
Rx+ as written
Rx 35#/25#