CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and rotations
wrist stretch
spiderman and reach with hamstring lockouts
alternating figure 4’s
quad stretch
calf stretch
y’s t’s w’s and presses (12_15 reps each)
2 rounds
7/5 cal bike
:30 handstand hold + 3 hspu negatives + 2-3 kipping hspu’s
100 m run or 200 m row
Jalapeno (Time)
40/32 Calorie Assault Bike
20 Handstand Push Ups
400m Run (counts as 4 reps) or 500/450m row
30/24 Calorie Assault Bike
15 Handstand Push ups
300m Run (counts as 3 reps) or 400/350 m row
20/16 Calorie Assault Bike
10 Handstand Push ups
200m Run (counts as 2 reps) or 300/250 m row
10/8 Calorie Assault Bike
5 Handstand Push ups
100m Run (counts as 1 rep) or 200/150m row
* If you cannot do hspu’s without slamming your butt into the wall consider a modified option. Please no holes in the wall today.
*Time Cap 18 minutes
Add 1 second for every rep missed to time cap
Mayhem Mini pump session (No Measure)
3-4 Rounds
10 Barbell Bench Press @ RPE 7-8
-rest 1 minute-
10 Seated Tricep DB French Press @ RPE 7
-rest 2 minutes-
-then-
3-4 Rounds
10 Barbell Incline Bench Press @ RPE 7-8
-rest 1 minute-
12 Incline Bench DB Chest Fly @ RPE 7
-rest 1-2 minutes-
* might only have time for 2-3 rounds instead of 3-4