CrossFit Indian Trail – CrossFit
Warm-up
Running Warm-Up #3 (No Measure)
Coach Led
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
Then, 1 Time Through
30m High Knee Karaoke
15m Over The Hurdle
15m Knee To Chest
15m Figure Four
15m Toy Soldiers
30m Jog Forward/Backwards x2
30m High Knees/Butt Kicks x2
Then, 2 Rounds
12 PVC Rotations
5 Inchworms w/ Push-Ups x2
Metcon
Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Sets of Double-Unders
15min CAP
Weightlifting
DB Bench Press (10-10-10 (1-1-2))
-For 1-1-2’s you will have a DB in each hand. With arms locked out, you will proceed to press with your right arm, then left arm, and then finish the rep by pressing with both arms.
-Building up in weight throughout the 3 sets.
DB Bent Over Rows (12-12-12)
Building up in weight throughout the 3 sets.