CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
20.3 Warm-up
pvc rotations
2 minute row
wrist stretch
8 birdfeeders/leg with light kb
8-10 presses/arm w/light kb
20 banded good mornings
20-30 second handstand hold
2 wall walks
2-3 eccentric hspu’s
5-8 empty bar RDL’s
*warm up deadlifts
*If doing handstand walk, 8-10 shoulder taps while in handstand then warm up handstand walk
Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes