CrossFit Indian Trail – CrossFit
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#