CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
banded lat stretch
squat hold and flossing
standing kang squats
wrist stretch
2 rounds
15 banded good mornings
y’s t’s (2nd round w’s, cuban presses)
10 air squats (2nd round cossack squats)
handstand hold (2nd round 3-5 eccentric hspu)
Weightlifting
Squat Clean and Jerk (find a 3RM (reps must be completed within 60 sec))
1 squat clean and jerk + 1 squat clean and jerk + 1 squat clean and jerk. last jerk must be completed within 60 seconds of starting the 3 RM
Metcon
Metcon (AMRAP – Rounds and Reps)
17 AMRAP
7 Handstand Push Ups
21 Wallballs (20/14)
35 Sit Ups
400 m run