CrossFit Indian Trail – CrossFit

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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.