CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
squat hold and flossing
spiderman and reach with hamstring lockouts
standing kang squats
kneeling thoracic opener
y’s t’s w’s cuban presses
*empty barbell warm up
Weightlifting
Hang Squat Snatch + Overhead Squat
Set 1: 5 complexes
Set 2: 4 complexes
Set 3: 3 complexes
Set 4: 2 complexes
Set 5: 1 complex
Rest as needed
*start light & add load each set – Final set tough but not max, unbroken complexes – On the 2 minutes
*5 Hang Squat Snatch + 5 OHS; 4+4; etc….
Metcon
Metcon (No Measure)
3-4 sets, each at a smooth/moderate effort:
15-12-9 (Ladies 12-9-6):
Row Cals
Bike Cals
-Run/Walk 3 min @ easy/recovery pace between sets- (after both row/bike then 3min)