CrossFit Indian Trail – CrossFit
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