CrossFit Indian Trail – CrossFit

View Public Whiteboard

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