CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
At low intensity to start, steadily ramping intensity on the rower through the rounds:
20 Calorie Row + 20 Slow Air Squats
16 Calorie Row + :30s Spiderman and Reach
12 Calorie Row + :30s Walkouts
8 Calorie Row + :30s Wall Squats
Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
10 Hang Muscle Cleans
Metcon
Metcon (Time)
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
Into… 150/100 Calorie Assault Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
Into… 150/100 Calorie Assault Bike
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
If we are in a team of 2, complete the barbell repetitions as 20’s, with a 100/70 calorie bike between sets.