CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, at low intensity:
2:30 Bike/Row, into…
3 Rounds:
:30s Walkouts
:30s Banded Good Mornings
:30s Reverse Samson
Dumbbell Warmup
2 Rounds, starting with a light dumbbell and moving to a moderate:
4 Deadlifts (each side)
3 Hang Muscle Cleans (each side)
2 Strict Presses + 2 Push Presses (each side)
2 Hang Clean and Jerk (each side)
Metcon
Hangnail (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Barbell-Facing Burpees
15 Deadlifts (185/125)
On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.
RX+ – (245/165)
Mid Line Work
Metcon (No Measure)
2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double KB FR Hold
15 GHD Sit-Ups