CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 on/off row (3x-increase intensity each round)
3 way banded shoulder stretch
standing kang squats
30 singles
10 air squats
10 push ups
8-10 kip swings
20 DUs
20-25 banded good mornings
y’s t’s w’s cuban presses
warrior squats
*empty barbell warm up
Weightlifting
2 Clean Pulls + 1 Squat Clean + 2 Split Jerks
2 Clean Pulls + 1 Squat Clean + 2 Split Jerks
5 sets of
Rest as needed
*Drop & reset for 5 seconds between pulls & clean. Start around 75-80% of 1RM CJ then build.
Metcon
Metcon (Time)
For Time:
100 Double-Unders
50 Single Arm Dumbbell Overhead Squats (50/35)(35/25)
25 Deadlifts (225/155)(185/125)
10 Bar Muscle-Ups (burpee chest to bar)
100 Double-Unders
30 Single Arm Dumbbell Overhead Squats (50/35)(35/25)
15 Deadlifts (275/185)(225/155)
5 Bar Muscle-Ups (burpee chest to bar)
*20 minute time cap
Rx+: As Written
Rx: 35/25 & 185/125, 225/155, 5 burpee chest to bar