CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

5 Minutes For Quality

5 Calorie Row

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Barbell Warmup

Front Rack Stretch: 1 Minute

Wrist Stretch: 45 Seconds

Ankle Stretch: 30 Seconds Each Side

:10 Seconds Fast Row

:20 Seconds Easy Row

:10 Seconds Fast Row

:20 Second EasyRow

Establish “Catch” Position

10 Swing & Catches

:20 Seconds Easy Single Unders

:20 Seconds Quick Single Unders

:20 Seconds Double Under Practice

5 Pausing Front Squats

5 Front Squats

2 Rounds

7 Calorie Row

10 Double Unders

3 Front Squats

Round 1: Opening Weight

Round 2: Second Weight


Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

12/9 Calorie Row

25 Double Unders

5 Front Squats

Athletes will build in load over the six rounds, taking the barbell from the floor. We’ll record total time it takes to complete each round and note the loads used on each in the comments.