CrossFit Indian Trail – CrossFit
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