CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
spiderman and reach
goblet squat hold and flossing with 15 or 25# plate (push elbow against knee and warm up ankle)
bird feeders (10x/leg)
inchworm with push up
10 air squats + 5 jumping squats
light kb swings (10x)
2 rounds
3 burpees
4 kb swings
5 wallballs
Quantumania (Time)
10 rounds:
4 Burpees
6 Kettlebell Swings (70/53)
8 Wall Balls (20/14)
*Time cap 14 minutes
Rx+ as written
Rx 53/35
Mayhem Mini Pump Session (No Measure)
3 Rounds
6 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-