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

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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.