CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
*jump rope, box,light large band, small band
200 m light jog
wrist stretch
calf stretch
spiderman and reach + ankle mobility (knee over toe)
banded side steps and kickbacks
20-30 second handstand hold
20-30 singles/doubles
10 alternating box step ups +5 box jumps
30 second glute bridge hold
10 alternating bird dogs
5 tempo push ups
banded pull aparts and banded external/internal rotations
Weightlifting
Squat Snatch + Overhead Squat
1 Squat Snatch + 1 Overhead Squat
Build to a tough complex for the day.
Weightlifting
Back Squat (3 sets of max reps @ 87%)
*Optional – if you did OHS yesterday, do the back squats today.
Metcon
Metcon (3 Rounds for reps)
3 Rounds For Max Reps:
1 min: Wall Walks
1 min: Echo Bike Calories
1 min: bar facing burpees
1 min: double unders
1 min: Burpee Box Jump Overs @ 24/20″
Rest 1 min
Wodify will ask you for 3 scores, so count all your reps for each round and write it down during your rest period.