CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

samson stretch + ankle stretch

birdfeeders

alternating figure 4s

banded side step + kickbacks

banded tempo air squats

cossack squats

Weightlifting

Back Squat

Back Squat

Set 1 –

10 reps @ 60%

Set 2 –

8 reps @ 70%

Set 3 –

6 reps @ 75%

Set 4 –

4 reps @ 80%

Rest as needed

*Based on current estimated 1RM, if unsure, quickly build to a tough single to set a baseline for future %’s.

Metcon

Metcon (Time)

3 rounds:

300m run

20 feet elevated ring rows

-rest 1:1-

Scoring Time (lower is better)

3 sets:

300m run

20 push-ups

-rest 1:1-

Scoring Time (lower is better)

3 rounds:

300m run

30 air squats

-rest 1:1-

Scoring Time (lower is better)