CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and windmills
standing kang squats
kneeling thoracic opener
banded front rack stretch
calf stretch
y’s t’s w’s
banded (small and light weight) walking planks (12/side)
Weightlifting
Metcon (Weight)
Every 2 minutes, for 6 minutes (3 sets):
3 Push Presses + 2 Push Jerks + 1 Split Jerk (Pause in Dip) @ 65-70%
*% based off push press
*3 sec pause in dip on split jerk
Metcon
Metcon (2 Rounds for time)
For time: 50-40-30 Double unders
10-8-6 kipping HSPU (Double DB Push Press 50’s/35’s)
Rest 5:00
For time:
20-30-40 Double unders
10-15-20 single DB overhead squat (50/35)(35/25)