CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach with hamstring lockouts
alternating quad stretch and figure fours
standing kang squat + air squats
kossack squats
banded good mornings
banded side steps
banded tempo squats
*empty barbell warmup
Weightlifting
Back Squat
4 sets of 5 reps @ 60-70%
Rest 2:30 between sets
Metcon
Metcon (Time)
4 sets @7/10 RPE:
500m row
400m run
-rest 1:00-
*goal is sustained pacing
7/10 means you should be working around 70% effort, so these are not all out.
Score is total time including the rest between sets.