CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

300-250-200-150-100 Meter Row

After each set:

10 Hollow Rocks

10 Superman Rocks

2 Inchworms

3 Empty Barbell Good Mornings

3 Empty Barbell Stiff-Legged Deadlifts

3 Empty Barbell Deadlifts

3 Slow Wall Squats

Weightlifting

Tempo Back Squats (5 Sets of 2 Repetitions)

*7 second descent, 3 second pause in bottom.
Set #1 – 60%

Set #2 – 62%

Set #3 – 64%

Set #4 – 66%

Set #5 – 68-70%, based on feel.

Metcon

After Party (Time)

1-2-3-4-5-6-7-8-9-10: DB Front Squats

30 Double-Unders after each round
Rx Dumbbells – 50’s/35’s