CrossFit Indian Trail – CrossFit

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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.