CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
prone snatch width scorpions
squat hold and flossing
10 alternating warrior squats
y’s t’s w’s
:20 empty barbell overhead hold (snatch grip)
10 air squats
10 alternating cossack squats
*empty barbell warm up
5 muscle snatches
5 back squats with press
5 snatch balance
5 overhead squats
Weightlifting
Overhead Squat (1×8, 1×6, 1×4, 1×2, 1×1, 1×1, 1×1)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
4 power snatches (115/85) (95/65)
8 goblet squats (1.5-blue/1-green) (1-green/.75-red)
12 KB swings (1.5-blue/1-green) (1-green/.75-red)
16 abmat sit ups
Metcon
Metcon (Time)
Optional recovery WOD
60/50 cal row then 30/25 cal bike
50/40 cal row then 25/20 cal bike
40/30 cal row then 20/15 cal bike
30/20 cal row then 15/10 cal bike
20/10 cal row then 10/5 cal bike