CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
wrist stretch
ankle stretch
10 hollow rocks
20-30 second handstand hold
8-10 kip swings
10 air squats
5-10 banded tempo air squats
10 banded pistols
1-2 wall walks
5-7 toes to bar
8-10 pistols
Gymnastics
Metcon (No Measure)
2 sets:
For quality:
10 ‘look at wall’ wall walks with established step count
-rest 3 min between sets-
Target for the 10’s to be faster than your splits from last week *Establish how many steps you are going to take to the wall and away from the wall per rep before you start. Reps only count if you maintain that step count. Rest as little as possible in order to maintain this.
Metcon
Metcon (Time)
2 rounds for time:
30 toes to bar
30 Alternating Pistols
15 Strict HSPU (2 min cap) (Double DB Strict Press 50’s/35’s)
15 Burpees to 12″ target
-rest 5:00 between-
Scoring Time (lower is better)
Score – includes rest time, just enter total time.