CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2:00 light row/bike
3 way banded shoulder stretch
standing kang squats
8-10 bird feeders
10 alternating figure 4’s
10 alternating lunges
10 alternating box step ups
5-7 box jumps
y’s t’s w’s cuban presses
empty barbell warmup
Weightlifting
Metcon (Weight)
3 Touch and Go Power Clean and Jerks
*Find a tough tng 3 reps with good technique/speed
Metcon
Metcon (5 Rounds for calories)
Every 4 mins x 5:
3 min working window:
50ft Barbell front rack walking lunges @ (115/75)(95/65)
8 burpee box jump overs @ 24 / 20″
Max cals Row in remaining time
*score is total cals Row as points (1 cal= 1 point)
Wodify will ask for 5 scores.