CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

PVC pass throughs and rotations

spiderman and reach

banded air squats

warrior squats

y’s t’s w’s

walking lunges

empty barbell warm up

Weightlifting

Hang Power snatch+OHS+Power snatch + OHS

Every 2 Minutes, for 12 minutes (6 sets)
Drop bar (unless you have 10’s or 15’s) between OHS and power snatch

Light load – focus on technique

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute Amrap

6 Double DB step overs (24/20)

25 ft Double DB walking lunge

6 Devil’s presses

25 ft Double DB walking lunge

25 feet equals 1 rep

RX + – 50/35

Rx – 35/25