CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

You’re welcome to retest 20.1, just ask a coach to assist with judging or use another athlete. Otherwise, there’s programming for today.

5PVC pass throughs + 5 rotations

3 rounds :30on/off singles or doubles

8 russian baby makers

5 presses w/light kb

10 bird feeders/leg with light kb

10 goblet squats w/light kb

15 kb swings w/light kb

10 alternating step ups w/ light kb

*Barbell warm up

Weightlifting

Power Clean

OTM x 10:

20 Double-Unders

2 Power Cleans

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

Metcon

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

20 DB Hang CJ (50/35)

15/12 Calorie Assault Bike

20 DB Box Step-Ups (24″/20″)

15/12 Calorie Assault Bike

20 GHD Sit-Ups/Abmat Sit-Ups

RX+ – GHD

RX – Abmat Sit-Ups