CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
spiderman and reach with hamstring lockouts
tabletop with 5 second hold at top (5x)
2 rounds
10 push ups
5 barbell tempo deadlifts
10 elbow rotations
5 barbell shoulder press
5 barbell muscle snatches
5 barbell hang power cleans
10 alternating box step ups (5 box jumps)
Weightlifting
Push Press (Find a 3 rep max)
Metcon
Metcon (3 Rounds for reps)
3 minute AMRAP
10 Power Snatches (75/55)(65/45)
4 Burpee box jump overs (24/20)
*rest 3 minutes
3 Minute AMRAP
8 Hang Power Cleans (115/85)(95/65)
4 Burpee box jump overs (24/20)
*rest 3 minutes
3 Minute AMRAP
6 Deadlifts (225/155)(185/125)
4 Burpee box jump overs (24/20)