CrossFit Indian Trail – CrossFit

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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