CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach
calf stretch
banded lat stretch
3 rounds
8 alternating lunges
20 DUs
y’s(round 1) t’s(round 2) w’s(round 3)
8 kip swings + strict pull ups
light DB presses
Weightlifting
Split Jerk (5 sets of 1 rep)
5 sets of 1 rep @ 77-87%
Rest as needed
Metcon
Metcon (Time)
5 Rounds:
15/12 Calorie Row
75 Double Unders
5 Bar Muscle Ups (10 Chest to Bar)
Rest 2:00 between rounds
Score is total time, including rest, when you finish your 5th round.