CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

banded lat stretch

spiderman and reach

squat hold and flossing

alternating quad stretch and figure 4’s

banded side steps and kickbacks

kip swings (8-10)

banded chest to bar pull ups (5-7)

*empty barbell warm up

*warm up pull ups and handstand push ups in between front squats

Weightlifting

Front Squat

Front Squat

Set 1 –

Max reps @ 90%

Set 2 –

Max reps @ 87%

Set 3 –

Max reps @ 84%

Rest as needed

*AMRAP (-1) for each

Score is weight and reps of the final set at 84%, but that doesn’t mean sand bag your first two sets. Score is frankly irrelevant, but for the sake of being uniform, there ya go.

Metcon

Metcon (2 Rounds for reps)

7 min AMRAP:

3-6-9-12…

Chest to Bar (Chin over pullups)

Bar Facing Burpees

**Rest 7:00**

At 14:00…

5 min AMRAP:

3-6-9-12… KHSPU (Double DB Push Press 50’s/35’s)

*21 DU after each set