CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

banded lat stretch

spiderman and reach

calf stretch

3 rounds of…

:30 singles ( DUs 2nd and 3rd round)

alternating step ups (5 box jumps 2nd and 3rd rounds)

3-5 Chin ups ( rope pulls 2nd round rope climb 3rd round)

8 DB presses

Metcon

Metcon (No Measure)

25 Minute EMOM (5 rounds)

Minute 1 : 2 Rope climbs

Minute 2 : 35 DU’s

Minute 3 : Single DB overhead carry (50 feet/arm 50/35#)

Minute 4 : 6 High Box Jumps 30/30

Minute 5 : Rest

*Time cap of 40 seconds each minute

Afterbash

Bench Press (Work up to a heavy set of 5)