CrossFit Indian Trail – CrossFit
Warm Up
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 cossack squats
banded side steps
banded tempo air squats
*Barbell warm up
overhead lat stretch with barbell on rig
10 kip swings + 3-5 strict pull ups
5 hip to bar (if doing bar muscle ups)
Weightlifting
Back Squat (5×3 @75%)
5×3 Back squat @ 75% 1 RM Back Squat
*Do one set every 2 minutes.
Metcon
Jackie Pro (Time)
Partner Throwdown Friday
1,000-m row (each at the same time)
100 thrusters (95/65)
60 Bar Muscle Ups
*Row must be done under 3:30 for males and 4:00 for the women
Individual Version:
Partner Throwdown Friday
1,000-m row
50 thrusters (95/65)
30 Bar Muscle Ups
*Row must be done under 3:30 for males and 4:00 for the women
Rx+: as written
Rx : Row does not have to be done in 3:30/4:00, but at whatever pace you choose.
95/65# and chest to bar pull ups