CrossFit Indian Trail – CrossFit
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)