CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach
pvc pass throughs and rotations
banded side steps and kick backs
birdfeeders
pvc overhead squats
pvc drop snatch
*empty barbell warm up
* warm up shoulders in between sets
Weightlifting
Front Squat
Build to a tough triple for the day – NOT A MAX!
Metcon
Metcon (3 Rounds for reps)
As Many Rounds and Reps as possible in 4 minutes:
10 Wall Ball Shots @ 20/14 lbs
Row 10/8 calories
–rest 4 minutes–
As Many Rounds and Reps as possible in 4 minutes:
5 Squat Snatches @ (135/95)(95/65)
Row 10/8 calories
–rest 4 minutes–
As Many Rounds and Reps as possible in 4 minutes:
5 Barbell Thrusters @ (135/95)(95/65)
Row 10/8 calories
If you gave the Open “your all”, I would recommend talking to your coach and doing some deload this week. For those of you that feel great, by all means, go crush this workout.
Again, if you feel beat up or worked really hard during the open, you should be deloading this week. Work with your coach if you’re not sure how to do that!