CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Weightlifting
Front Squat
Build to a tough single
Setting a baseline for coming week percentages.
Metcon
Metcon (Time)
For Time
250 meter Row
2 rounds of “Dumbbell DT” (2×50/35 lb)*
500 meter Row
2 rounds of “Dumbbell DT” (2×50/35 lb)*
250 meter Row
*1 round of “Dumbbell DT” consists of:
12 Deadlifts (2×50/35 lb)
9 Hang Cleans (2×50/35 lb)
6 Shoulder-to-Overheads (2×50/35 lb)
RX+ As Written
RX – 35’s and 25’s
Metcon
Metcon (Time)
Optional Recovery WOD
500 m row
25 kb swings
25 air squats
500 m row
20 kb swings
20 air squats
500 m row
15 kb swings
15 air squats
500 m row
10 kb swings
10 air squats
500 m row
5 kb swings
5 air squats