CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 way banded shoulder stretch

standing kang squats

10 alternating toy soldiers

3 rounds

10 banded good mornings

10 kb swings

y’s, then t’s, then w’s each round

*barbell warm up

Weightlifting

Hang Clean (Find a 1 rep max)

Metcon

Metcon (Time)

5 Rounds for Time

15/12 calorie row

1 round of DT

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder to overhead

155/105#