CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and windmills + pvc front rack stretch
alt. figure 4’s
alt. quad stretch
squat hold and flossing with plate
banded good mornings
banded pull aparts, diagonals, raises, presses
light goblet squats
*barbell warm up
Clean and Jerk
2 Clean and Jerks @ 6/10 RPE
2 Clean and Jerks @ 6.5/10 RPE
2 Clean and Jerks @ 7/10 RPE
2 Clean and Jerks @ 6/10 RPE
2 Clean and Jerks @ 6.5/10 RPE
2 Clean and Jerks @ 7/10 RPE
Animal Kingdom (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (2×70/50)
Squat cleans (135/95)
*Time cap 17 minutes
Rx+ as writeen
Rx deadlift 225/155, DB Bench (2×50/35), squat cleans (115/75)