CrossFit Indian Trail – CrossFit

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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