CrossFit Indian Trail – CrossFit
Clean Warm Up
PVC pass throughs + windmills + front rack stretch
Hip Flow (Samson stretch into cossack squat right side then same on left side then repeat 5 times)
Inchworm with 2 push ups (5x) into calf stretch
Bird Feeders (8x/leg)
Standing Kang Squats with plate (5x)
Barbell warm up ; (3-4x each) low hang high pulls, elbow rotations, low hang muscle cleans, front squats, squat cleans
Hang Pause Squat Clean (3-2-1-1)
*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.
3 Hang Pause In the Hole Clean @ 7.0/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
“These are my Thanksgiving Pants.” (Time)
50 Burpees to 6 inch Target
2000m Row
1 Mile Run or 96/77 bike cals
*Time cap 25 minutes