CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
** Please be mindful this is a long class, come on time and ready to warm-up!**
400 M Run
3 Way banded stretch on rig
2 Rounds:
5 Inch worms w/ pushup
30sec Samson stretch/side
45 sec over head opener on wall
Squat w/ flossing
5 scap push ups
Barbell Warm-up:
5 Good Mornings
5 Elbow Rotation/side
5 Front Squats
5 RDL
5 Power Cleans
Weightlifting
Metcon (6 Rounds for weight)
Every 2 minutes for 12 minutes (6 rounds):
9 Deadlifts
6 Touch and Go Power Cleans
3 Touch and Go Hang Power Cleans
*2 sets light, 2 sets moderate, 2 sets close to max – all sets unbroken through
Metcon
Metcon (6 Rounds for time)
RX+
Every 5 minutes for 30 minutes
Minutes 1 – 5
75 Double-Unders
15 GHD Sit-Ups
8 Dual Dumbbell Power Clean and Jerks @ 50/35 lbs
Minutes 6 – 10
18 Wall Ball Shots @ 20/14 lbs
15 Box Jump Overs 24/20 inches
8 Dual Dumbbell Hang Snatches @ 50/35 lbs
*3 min cap on each set
*Open standard on BJO (step downs)
RX:
Every 5 minutes for 30 minutes
Minutes 1 – 5
150 Singles
15 Abmat Sit-Ups
8 Dual Dumbbell Power Clean and Jerks @ 35/25 lbs
Minutes 6 – 10
18 Wall Ball Shots @ 14/10 lbs
15 Box Jump Overs 24/20 inches
8 Dual Dumbbell Hang Snatches @ 35/25 lbs
*3 min cap on each set
*Open standard on BJO (step downs)