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 (singles or doubles) + 7 Empty BB or PVC OHS

Station 3 – :50s Warrior Squats

Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches

Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks

Weightlifting

Back Squat (6 Sets (5-3-5-3-5-3))

6 Sets:

Set #1 – 5 Repetitions @ 70%

Set #2 – 3 Repetitions @ 75%

Set #3 – 5 Repetitions @ 70%

Set #4 – 3 Repetitions @ 80%

Set #5 – 5 Repetitions @ 70%

Set #6 – 3 Repetitions @ 85%

Metcon

Adele (Time)

21-18-15:

Dumbbell Power Snatches (50/35)

Pull-Ups

Push Jerks (135/95)
RX+ – Double DB’s, Chest to Bar, and (155/105)