CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Row + :30s Reverse Samson
:45s Moderate Row + :30s Inchworms
:30s Fast Row + 10 Pushups + 5 Barbell Strict Press
:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans
2 Rounds:
:60s Thoracic Opener
5 Scap Retractions + 3-5 Strict Pull-Ups
Warm up barbell movements with light weight and then build up to working weight
Metcon
Metcon (Time)
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135/95
Enter all five round completion times in notes with our score for the day being the slowest of the group.