CrossFit Indian Trail – CrossFit

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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)