CrossFit Indian Trail – CrossFit
Warm Up
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 cossack squats
banded side steps
banded tempo air squats
*Barbell warm up
before metcon
table top with 5 sec hold
:20 stabilizer hold on rings
3-5 negative ring dips
5 muscle cleans
5 squat cleans
Weightlifting
Back Squat (5×3 @70% of 1 RM)
Do one set every 2 minutes
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Yes, these are squat cleans
Afterbash
2 Sets (Not For Time)
15 GHD Sit Ups w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)