CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Not for score, at controlled, low intensity:
5:00 Erg Bike (however any bike fits):
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges
2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
5:00 Erg Bike (however any bike fits):
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
Mobility
Warm-up (No Measure)
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00