CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

banded 3 way shoulder stretch

Spiderman and reach

high knee karaoke

calf stretch

alternating figure 4’s

leg swings side to side and front to back

y’s t’s w’s cuban press

walking lunges

barbell warm up

Weightlifting

Split Jerk (5 sets of 1 rep @ 75-85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Breathe” Benchmark test:

As Many Rounds and Reps as possible in 30 minutes:

Row 20/15 calories

Bike 20/15 calories

Run 200m