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