CrossFit Indian Trail – CrossFit
Warm Up
Warm-up (No Measure)
banded lat stretch
banded front rack stretch
spiderman and reach with hamstring lockouts
2 rounds
10-15 light kb swings
10 kip swings + 3-5 strict pull ups
7/5 cal bike
* barbell warm up
5 good mornings
10 alternating elbow rotations
5 front squats
5 presses
5 clean high pulls
5 muscle cleans
Weightlifting
High hang muscle clean (3×5 )
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
*Do one set every 3 minutes.
Metcon
Bike to Work (Time)
35 Toes to bar
1.5 mile bike (OR 100/75 cal echo bike)
35 Chest to bar Pull Ups
1.5 mile bike (OR 100/75 cal echo bike)
* Time cap 30 minutes