CrossFit Indian Trail – CrossFit
Warm-up
*If you come to class early spend 5-10 minutes on crossover symmetry
pvc pass throughs and windmills
banded 3 way shoulder stretch
spiderman and reach with hamstring stretch
10 birdfeeders/leg
5 inchworms with push up
y’s t’s w’s cuban presses
15-20 banded good mornings
10 moderate kb swings
10 db presses/side
*barbell warm up
good mornings, elbow rotations, pulls, muslce snatches/cleans, hang snatches/cleans
*warm up with weight
Metcon
King Crab Roll (Time)
Partner workout
20/16 Calorie Row (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Row (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Row (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Row (each: at the same time)
*For Individual Version: Cut the Barbell reps in half and row the same amount of calories
Accessory
(Optional)
2 Rounds
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
5 Strict Toes to Bar
10-15 Toes to bar
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-