CrossFit Indian Trail – CrossFit
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