CrossFit Indian Trail – CrossFit

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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