CrossFit Indian Trail – CrossFit
Warm-up
banded ankle mobility
banded front rack stretch
wrist stretch
quad stretch
squat hold and flossing
adductor rocks
banded side steps and kickbacks
glute bridge hold
10 alternating step ups
*barbell warm up
2 rounds (1st round light kb-2nd round wod weight)
5 kb swings
5 box jumps
Weightlifting
Front Squat (5×3 @92%)
Metcon
Key Lime Pie (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
Target Rounds: 10+
Minimum Rounds before scaling: 7
STIMULUS and GOALS
How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.
How it should Feel: GASSY! The kettlebell is light enough combined with the box jump that you will be out of breath the entire time, but have no reason to stop!