CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light intensity on bike/rower
pvc pass throughs and rotations
wrist stretch + 20-30 second handstand hold
8-10 kip swings
calf stretch
standing kang squats
10 banded air squats
20-30 singles/doubles
5-7 kip swings + 2-3 strict pull ups
+5-7 kipping pull ups
2-3 eccentric handstand push ups
* barbell warm up
Metcon
Metcon (Weight)
Every Minute on the Minute (10 rounds)
3 Burpee box jump overs (24/20)
1 squat clean @70%+
*Build in weight each minute on the cleans (keep in mind there are 10 rounds. Increase in slight increments or go up in weight every 2-3 rounds)
*Record highest weight
Metcon
Metcon (3 Rounds for reps)
3 Minute AMRAP
7 Chest-to-Bar Pull-Ups
7 Barbell Thrusters @ 95/65 lbs
21 Double-Unders
Rest 3 min
3 Minute AMRAP
7 Strict Handstand Push-Ups
Single Dumbbell Front Rack Walking Lunge 24 feet @ 50/35 lbs
21 Double-Unders
*12 feet down and back for lunge
Rest 3 min
3 Minute AMRAP
7 Toes to Bars
8 Single Dumbbell Squat Cleans @ 50/35 lbs
21 Double-Unders