CrossFit Indian Trail – CrossFit

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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.