CrossFit Indian Trail – CrossFit
Warm Up
2:00 row
pvc pass throughs, windmills, tricep stretch
cossack squat into spiderman and reach (3x/side)
hollow body rocks (10x)
bird feeders (8x/side)
tempo air squats (5x), air squats (10x), jumping air squats (5x)
y’s t’s w’s (12-15x each)
*Barbell warm up
good mornings, elbow rotations, backsquats, presses, front squats
*go through Bear complex with class with empty barbell
*warm up bear complex
Eric Matthews (Time)
50/40 Calorie Row
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
50/40 Calorie Row
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
Rx+ as written
Rx stick sit ups
95/65
Time cap: 16 Minutes
Split Jerk Cycling
10 Split Jerk @6/10 RPE
8 Split Jerk @7/10 RPE
6 Split Jerk @8/10 RPE
4 Split Jerk @9/10 RPE
2 Split Jerk @10/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.