CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 on/off row (3x increasing intensity)
samson stretch
squat hold and flossing with light kb
standing kang squats
warrior squats
3 rounds of
200m row
5 tempo banded air squats
15 banded good mornings
20 sec. handstand hold/2-3 eccentrics/2-3 hspu’s
*empty barbell warm up
Weightlifting
Back Squats (EMOM x 6 )
max backsquats for :20 @ 74% of 1 RM backsquat
*put in reps for each set in notes
Metcon
Metcon (Time)
With a 20 minute clock
From 0:00-10:00
1000/850 m row
50 Deadlifts 185/125
30 kipping HSPU’s
*10 minute time cap
Weightlifting
Snatch
From 10:00-20:00 Build to 90-92%