CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
spiderman and reach with hamstring lockouts
10 alternating quad stretch and 10 alternating figure 4’s
Inchworm with push up
8-10 kip swings
banded side steps (12-15x/leg)
banded tempo air squats
10 glute bridges
10 alternating bird dogs
8-10 kip swings + 3-5 toes to bar
8-10 push ups
8-10 lateral box step downs
Weightlifting
Back Squats (5×3 increasing %’s)
Set 1 – 3 reps at 65%
Set 2 – 3 reps at 70%
Set 3 – 3 reps at 75%
Set 4 – 3 reps at 80%
Set 5 – 3 resps at 85%
Metcon
Top Gun (Time)
10 rounds
10 Dumbbell Bench (2×50/35)
10 Toes to Bar
*IF there are not enough benches, you can do floor presses
Rx+ – 2x 50/35#
Rx – 2x 35/25#
Scaled – 2x 25/15# and knee raises
8-12 minutes Target time