CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
20.4 warm up
2:00 light bike
5 spider man and reach
1:00 overhead opener
ankle stretch with kb on knee
4 slow prone swimmers
10 air squats +10 alternating warrior squats
5 box step ups/leg
15 banded good mornings
banded monster walks
8 lateral step downs (heel kisses floor)
**barbell warm up
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes