Announcements
Don’t forget to register for the CrossFit Open – Ask your Coach for details!
CrossFit Indian Trail – CrossFit
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