CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 on/off row (3x)
wrist stretch
banded upright handstand walks
hollow body rocks
inchworm with push ups into calf stretch
20-30 second handstand hold
2-3 eccentric handstand push ups
5-7 ring rows
3-5 kipping hspu’s
Weightlifting
Metcon (No Measure)
3 alternating sets of:
A1.
10 Feet Elevated Ring Rows (2121 tempo)
*does not need to be unbroken
Rest 1 minute
A2.
10 Bent-Over Barbell Rows (2121 tempo)
Rest 1 minute
Metcon
Metcon (6 Rounds for time)
Every 4:00×3:
20 GHD Sit-ups (Abmat Sit-ups)
25 kipping HSPU (Double DB Push Press 50’s/35’s)
*3 min cap per set
Every 4:00×3:
30/24 cal row
100 double unders
*3 min cap per set
* if you got time capped, your score is 3:00+ incomplete reps