Announcements

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CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Benchmark Thursday’s will return after the Open. For now, Thursday will be a “Pre-Game” day.

200m run

10 alternating figure 4’s

5 spiderman and reach with hamstring stretch

10 alternating lunges /twist

5-10 push ups

3-5 strict pull ups

10 hollow rocks

banded monster walks

barbell warm up

Metcon

Metcon (Time)

3 Rounds:

2 Minute Light Machine or Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds:

2 Minute Light Machine or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk
STIMULUS

Today is an optional primer for tomorrow’s Open Workout

The goal here is to get the whole body moving in a lower intensity environment

For the machines, choose between bike, row, or run.

Choose weights and gymnastics variations that you can complete all sets unbroken today

Complete all 3 rounds of the first part before moving on to all three rounds of the second part