CrossFit Indian Trail – CrossFit
Warm-up
Metcon (No Measure)
banded lat stretch
spiderman and reach with hamstring lockouts
squat hold and flossing
alternating figure 4’s
banded side steps and kickbacks
2 rounds
8-10 kip swings
3-5 strict pull ups
5 tempo push ups
10 air squats
Weightlifting
Back Squat
B.Back Squat
Set 1 –
10 reps @ 60%
Set 2 –
8 reps @ 65%
Set 3 –
6 reps @ 70%
Set 4 –
6 reps @ 75%
Set 5 –
6 reps @ 80%
Rest as needed
*Based on current estimated 1RM, if unsure, quickly build to a tough single to set a baseline for future %’s.
Metcon
Metcon (Time)
800M Run
Rest 1 Min
3 Rounds for Time:
15 Pull-Ups
30 Push-Ups
40 Air Squats
Rest 2 minutes between each round (including between last 40 air squats and 800M Run.)
800 M Run