CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln
Coach Led Warm-up
Gymnastics
Metcon (AMRAP – Rounds and Reps)
Gymnastics Conditioning
AMRAP 7:
1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
…10 alternating pistols
2 Pausing Strict HSPU
2 Strict HSPU
1 Kipping HSPU
…10 alternating pistols
…and so on – add 1 rep to each HSPU movement per round until time cap of 7:00
If you do not have these movements, please use the 7 minutes as skill work – ask your coach for recommendations.
Our score today will be completed rounds + however many reps into the next rounds including pistols (a completed round means you’ve finished all gymnastics reps + pistols).
For example: if you have completed the round of 9 gymnastics reps and 10 alternating pistols, plus 6 reps into the round of 10, your score would be 9+6
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 6 Rounds:
30 Calorie Bike
30 Calorie Row
RX+ – 30 Calories
RX – 20 Calories
Enter your time for each round and Wodify will add them together.