CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Weightlifting
Metcon (Weight)
Squat Snatch + Overhead Squat
8 sets
Rest 1 minute between sets
*pause for 2 sec at knee and 2 sec in bottom position in snatch
*Start light and build with hig focus on stability in pause positions and tempo
Metcon
Metcon (Calories)
Every 2 minutes for 20 minutes (10 rounds):
Echo Bike for 30 seconds Max calories
*goal is to match cals each interval- should be a strong effort but sustainable
Score is total calories across the 10 rounds.
Work with your coach to set up your screen so you don’t get any rollover calories.