CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
spiderman and reach
standing kang squats
alternating figure 4’s
y’s t’s w’s
100m run/200m row
7/5 bike cals
3-5 chin ups
5-7 empty barbell shoulder presses
100m run/200m row
7/5 bike cals
2-3 foot clamp to stand
5-7 shoulder presses at wod weight
Mean Green Rage Machine (Time)
Partner Workout:
*If it’s raining, you can substitute a 500m row for the run
400m Run (together, at the same time)
50 Shoulder Press (75/55) (split)
50/40 Calorie Echo Bike (split)
25 Rope Climbs (split)
50/40 Calorie Echo Bike (split)
50 Shoulder Press (75/55) (split)
400m Run (together, at the same time)
Individual Option
400m Run
25 Shoulder Press (75/55)
25/20 Calorie Echo Bike
12 Rope Climbs
25/20 Calorie Echo Bike
25 Shoulder Press (75/55)
400m Run
*Time cap 28 minutes
Rx+ as written
Rx Team
40 burpee pull ups (split)
65#/45#
Rx Individual
20 burpee pull ups
65/45#
Accessory (No Measure)
2-3 Sets
3 Turkish Get Up (each arm)
20 Dumbbell Plank Pull Through (10 each side)
50 ft Sled Push Sprint OR :20 Row or Bike Sprint