Wednesday 01022019

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch (Figure 4)

Walking Samson

Walking Spidermans

Walkouts (Inchworms)

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

10 Scap Pull-ups

10 Kip Swings (Focusing on Ears)

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

3 Step-ups (Each Leg)

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

**Rehearsal before WOD

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Weightlifting

Push Press (Build to a heavy set of 10)

Completing sets of less than 10 reps is recommended when building up. Complete between 3-5 reps before choosing a weight to complete for 10 reps. Looking to only complete 1-2 sets at 10 reps total.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Toes to Bar

6 Box Jump Overs (24/20)



Up by 2’s Until Finish

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