CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Benchmark Day!
2:00 light bike
10 alternating figure 4’s
quad stretch
inchworm, push up, downward dog, calf stretch, squat (elbows pressing knees out), warrior squat(reach) (REPEAT 5X)
8 bird feeders w/light KB/leg
8 presses w/light KB/arm
10 goblet squats
8 lateral step downs/leg
Barbell warm up then warm up clean
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean