CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 cossack squats
banded side steps
banded tempo air squats
*Barbell warm up
Weightlifting
Front Squat (5×3 )
3 Front Squat @ 60% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
Metcon
Rooster (Time)
For Time:
40 Dumbbell Snatches (50/35)
30 Wall Balls (30/20)
20 Bar Muscle Ups
30 Wall Balls (30/20)
40 Dumbbell Snatches (50/35)
Rx+ – As written
Rx – 35/25# and 20/14 wallball and jumping burpee chest to bar pull ups
Scaled – 35/25# and 20/14 wallball and burpee chin over bar pull ups
Target Time 10-13 minutes