CrossFit Indian Trail – CrossFit
Clean and Jerk Warm Up (No Measure)
Banded lat rotations (10x) -on 10th rep hold for :20
spiderman rocks(5-6x/leg)
kang squat into warrior squat (5x)
banded (purple) good mornings and side steps with band (penguins)
plate behind head tempo squats (5x)
banded pull aparts, diagonals, raises, presses
empty barbell warm up then…
clean pulls
elbow rotations (full grip on barbell)
muscle cleans
tall squat cleans
push jerks
Before metcon
toy soldiers
jog forward/backward
high knees/butt kicks
(2x) 100m run
100m row
3 burpees
Hang clean pull+pause hang squat clean+push jerk
set 1 – 6.5 RPE
set 2 – 7.0 RPE
set 3 – 7.0 RPE
set 4 – 8.0 RPE
set 5 – 8.0 RPE
The Great British Bake Off (Time)
Land, Water, Air
1 Mile Run
2000m Row
50 Burpees to 6 inch Target