CrossFit Indian Trail – CrossFit
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