CrossFit Indian Trail – CrossFit
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