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 (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)