CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
squat hold and flossing
spiderman and reach
snatch grip lying scorpion stretch
warrior squats
air squats + pvc ohs
bird feeders
empty barbell warm up
Weightlifting
Metcon (Weight)
6 sets of:
1 Slow Pull Snatch + 2 Overhead Squats
Rest 1 minute between sets
*5 sec from floor to knee – then create speed in 2nd pull. No tempo on OHS but keep focus on balance / stability
Metcon
Metcon (Calories)
Every 2 minutes for 14 minutes (7 rounds):
Echo Bike for 1 minute Max calories
*goal is to match cals each interval- should be a strong effort but sustainable
Metcon
OPTIONAL WOD
Metcon (Time)
Quarterfinals workout #5
30 Cal row
20 Burpee box jump overs (24/20)
10 Snatches 185/135