CrossFit Indian Trail – CrossFit
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