CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach with hamstring lockouts
tabletop with 5 second hold at top
2 rounds of
6 birdfeeders/leg
kb swings
8 alternating step ups (6 box jumps 2nd round)
4 burpees
Weightlifting
Deadlift (4 sets of 4 reps)
4 sets of 4 reps @ 70-80%
Rest 2:00 between sets
Metcon
Metcon (Time)
3 Rounds for Time:
10 Burpees to Target 6 inches
8 Lateral Burpee over Dumbbells
6 Burpee Box Jump-Overs 24/20 inches
4 Single Arm Dumbbell Devils Presses @ (50/35)(35/25)
Walk for 3 minutes
*walk= active rest*
*focus on consistent footwork across all sets
Extra Credit
Metcon (No Measure)
3 alternating sets of:
E1.
4-8 Rower Pike Ups (3131 tempo)
Rest 1 minute
E2.
Dual Kettlebell Front Rack Carry for 45 seconds @ 53/35 lbs
Rest 1 minute