CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Light Bike + :30s Reverse Samson
:45s Moderate Bike + :30s Inchworms
:30s Fast Bike + 15 Kettlebell Swings (light load)
2 Rounds:
:60s Thoracic Opener
After each set, 1-3 Strict Pull-Ups + 10 Pushups
Weightlifting
Back Squat (10-8-6-4-2)
On the 0:00… 10 Reps @ 70%
On the 3:00.. 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%
All sets are completed “On the 3:00”, and all repetitions are taken from the rack.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (135/95)
12 HSPU
9 Front Squats (135/95)
12 Pull-Ups
RX+
12/9 Strict HSPU
12/9 Strict Pull-Ups
155/105 Bar