CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
*spend time on crossover symmetry if you come to class early
2:00 on bike
calf stretch
banded lat and pec stretch
standing kang squats
warrior squats
2 rounds
8-10 kip swings
5 y’s t’s w’s back to back (2x)
10 air squats
15 kb swings
*empty barbell snatch warm up – 5 muscle snatches, 5 hang power snatches, 5 overhead squats, 5 snatch balance, 5 hang squat snatches
Weightlifting
Hang Snatch
2 Hang Squat Snatches @ Max Load
*Build to a tough TnG double; no major reset in hip or grip. Brief pause is ok.
Metcon
Metcon (4 Rounds for reps)
4 Sets of:
As Many Rounds and Reps as possible in 2 minutes:
6 Toes to Bars
6 Dumbbell Thrusters @ 50/35 lbs
24 Double-Unders
Rest 1 min between sets
** Scaled:
Knee Raises
35/25 Dumbbell Thrusters
48 Singles