CrossFit Indian Trail – CrossFit

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Warm-up

Weightlifting

Warm-up (No Measure)

banded lat stretch

samson stretch

squat hold and flossing

standing kang squats

2 rounds

banded side steps (round 2 banded tempo squats

10 air squats

5 tempo push ups + 5 push ups

8-10 kip swings + 3-5 strict pull ups

*empty barbell warm up

Back Squat (4 working sets)

Back Squat

Set 1 –

8 reps @ 65%

Set 2 –

8 reps @ 70%

Set 3 –

6 reps @ 80%

Set 4 –

6 reps @ 85%

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)

3 Rounds for Time:

Run 600 meters

20 Pull-Ups

40 Push-Ups

60 Air Squats

Run 200 meters

Rest 5 minutes between each round

*rest 5 min with active walk between rounds

*Score is time including rest