CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200 m row
PVC pass throughs and rotations
wrist stretch
y’s t’s w’s
3-5 negative pull ups
20-30 second handstand hold
10 hollow body rocks
3-5 strict pull ups
2-3 wall walks
200 m row
Gymnastics
Metcon (Weight)
3 weighted pull-ups
*Find a 3 RM at a max load
For those who are still working on strict pull-ups here are some things you can work on:
*Find a 3 RM with the lightest band
*Negatives
*Elevated ring rows
Please talk to your coaches, they are there to help.
Metcon
Metcon (Time)
For time:
18-15-12-9-6-3
Cal Row
6-5-4-3-2-1
Wall Walks
*Establish step count before starting – reps only count if you maintain that step count
*Row @ a pace you would hold for a 15-20 min AMRAP – focus is on wall walk speed / managing rest between reps