CrossFit Indian Trail – CrossFit
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