CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
GROUP WARMUP (0:00 – 12:00)
40 Seconds : 20 Seconds
Active Samson : Medicine Ball Deadlifts
Active Spidermans : Squats to Medicine Ball
Push-up to Down Dog : Medicine Ball Ground to Overhead
Air Squats : Medicine Ball Slams
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Chest Stretch: 1 Minute
Down Dog: 45 Seconds
Medicine Ball Squat Hold: 1 Minute
TEACHING (15:00 – 25:00)
Wallball Prep:
5 Front Squats
5 Push Press
5 Wallballs
Lateral Burpee Prep:
3 Spidermans (Each Leg)
3 Frog Hops
3 Lateral Barbell Burpees
Deadlift Prep:
5 Hips First Deadlifts (No Bar)
5 Hips & Shoulders Together Deadlifts (No Bar)
5 Empty Barbell Deadlifts
*Rehearse and build to working weight*
Metcon
Frank the Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees