CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Rotating Stations Every 1:00, for 15 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Slow Air Squats
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Strict Presses, 5 Front Squats
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks
Weightlifting
Back Squat (5-4-3-1-1-1)
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.
Metcon
Metcon (Time)
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
… Directly into…
6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Pushups
DB Front Squats (50’s/35’s)