CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Benchmark Day!
1:00 light bike + 1:00 of :10 moderate/:10 light
5 spiderman and reach
8 alternating figure 4’s
8 alternating quad stretch
1:00 overhead opener
15 banded good mornings
10 banded presses/arm
10 arm circles each way
https://www.youtube.com/watch?v=aLOIxbfiyPQ&feature=youtu.be
1:00 barbell overhead hold
https://www.youtube.com/watch?v=ywdpPr9HBm0&feature=youtu.be
barbell warm up
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here