Announcements
Please note the following Classes are cancelled this week:
Friday 3/29 4:30pm, 5:30pm, and 6:30pm
Saturday 3/30 9am & 10am
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Alternating OTM x 16 (4 Rounds):
Station 1 – 12/9 Calorie Bike or Row
Station 2 – 30-50 Double-Unders
Station 3 – 10 Slow Glute Bridges
Station 4 – Mobility Station
Mobility Stations:
Round #1 – Spidermans
Round #2 – Russian Baby Makers
Round #3 – Cossack Squat
Round #4 – Inchworms
Metcon
Metcon (AMRAP – Reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs
Rx Box – 24″/20″
Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).
Stimulus Notes
Warm-up (No Measure)
Deload Week.
It’s time to give our bodies and minds a period to recover. We’re going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what’s ahead.
“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come Friday.