Thursday 01032019

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Medicine Ball Deadlifts

Easy-Medium Bike or Row

Squat to Medicine Ball

Medium Bike or Row

Medicine Ball Strict Press

Faster Bike or Row

Medicine Ball Slams

Kettlebell Ankle Stretch: 45 Seconds Each Side

(Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.)

5 Front Squats

5 Push Press

5 Wallballs

With Ligther Weight

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 American Kettlebell Swings

With Workout Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 American Kettlebell Swings

Bike or Row

:30 Seconds Easy

:20 Seconds Moderate

:10 Seconds Sprint

1 Round

20 Seconds Wallballs

20 Seconds Kettlebell Swings

20 Seconds Calorie Bike or Row

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Bike or Row

1 Minute Rest
If Bike is available, you could stagger athletes for this workout.

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