CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200 m row
PVC Pass throughs and rotations
wrist stretch
20-30 sec handstand hold
2-3 pull ups
2-3 eccentric hspus
5-7 ring rows
8-10 kip swings + 3-5 toes to bar
1 wall walk
.5km bike
Metcon
Metcon (Time)
For Time:
RX+ :
10 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Ring Rows
20 Kipping Handstand Push-Ups
*2 min cap on each movement
RX:
10 Kipping Pull-Ups
10 Double db strict press (35/50)
20 Ring Rows
20 Double db push press (35/50)
*2 min cap on each movement
Metcon
Metcon (Time)
For Time:
15/10 Cal Row
2 wall walks
15/10 Cal Row
2 wall walks
15/10 Cal Bike
2 wall walks
-Rest 3 min-
For time:
15/10 Cal Row
8 TTB
15/10 Cal Row
8 TTB
15/10 Cal Bike
8 TTB
-Rest 3 min-
x 2 Total Sets
Scoring
Time (lower is better)
Time = total time to complete all 4 intervals including 3×3 min rest intervals. So do this on a running clock and log the time when you finish everything.