CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then…
2 Rounds:
10 Banded Good Mornings
10 Banded Pull Aparts
5 Inchworms
10 Shoulder to Wall Rotations
10 Leg Swings/side
1:00 Wrist Stretch
and/or
1:00 Barbell Front Rack Stretch
Barbell Warmup:
5 Deadlifts
5 Hang Power Cleans
5 Elbow Rotations
5 Push Press
5 Push Jerks
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Deadlift – 275/185
KB – 70/53
OHS – 115/85
Box – 24″/20″
DB’s – 50’s/35’s