CrossFit Indian Trail – CrossFit
Warm-up
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
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.