CrossFit Indian Trail – CrossFit

View Public Whiteboard

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.