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Today's WOD


Monday 05022022

May 2, 2022 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Weightlifting

Warm-up (No Measure)

banded lat stretch

samson stretch

squat hold and flossing

standing kang squats

2 rounds

banded side steps (round 2 banded tempo squats

10 air squats

5 tempo push ups + 5 push ups

8-10 kip swings + 3-5 strict pull ups

*empty barbell warm up

Back Squat (4 working sets)

Back Squat

Set 1 –

8 reps @ 65%

Set 2 –

8 reps @ 70%

Set 3 –

6 reps @ 80%

Set 4 –

6 reps @ 85%

Rest as needed

*Based on current estimated 1RM, if unsure, quickly build to a tough single to set a baseline for future %’s.

Metcon

Metcon (Time)

3 Rounds for Time:

Run 600 meters

20 Pull-Ups

40 Push-Ups

60 Air Squats

Run 200 meters

Rest 5 minutes between each round

*rest 5 min with active walk between rounds

*Score is time including rest

Previous WODs

May 2, 2022

Monday 05022022

April 30, 2022

Saturday 04302022

April 29, 2022

Friday 04292022

April 28, 2022

Thursday 04282022

April 27, 2022

Wednesday 04272022

April 26, 2022

Tuesday 04262022

April 25, 2022

Monday 04252022

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