CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Second Overhead Opener
Front, Rear, side to side wrist stretching (6 each way)
10 World’s greatest stretch
Bear Crawl forward and backward 15 m each way
8 DB presses
10 Lunges with rotation
10 Dead bugs
5 Empty bar presses + 5 Push Jerks
Weightlifting
Push Jerk (Build to a heavy 5-4-3-2-1)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7 Minutes
3 deadlifts, 3 hang power cleans, 3 push jerks (115/85)
6 deadlifts, 6 hang power cleans, 6 push jerks (115/85)
9 deadlifts, 9 hang power cleans, 9 push jerks (115/85)
*Climb by 3 reps until the finish