CrossFit Indian Trail – CrossFit

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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


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 (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