CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs and windmills
spiderman and reach with hamstring lockouts
inchworm with tempo push ups
banded lat stretch
(2x) 1 strict knee to elbow, 1 strict toe to bar, 8-10 kip swings
3-5 strict pull ups
7/5 cal bike
3 burpees
3-5 toes to bar
3-5 bar muscle up (or modified movement)
Toasted Marshmall S’mores Galore Cheesecake (6 Rounds for time)
Partner Throwdown Friday!
3 sets
-at minute 0:00, 11:00, and 26:00
17/14 Calorie Bike
21 Burpee to Bar
15 Bar Muscle Ups
-at minute 5:00, 18:00 and 37:00-
17/14 Calorie Bike
21 Toes to Bar
15 Burpee Over Line
**split all reps as desired
***Progressively harder efforts each set (hence the progressively longer rest)
Individual Option:
3 sets
-at minute 0:00, 11:00, and 26:00
9/7 Calorie Bike
12 Burpee to Bar
9 Bar Muscle Ups
-at minute 5:00, 18:00 and 37:00-
9/7 Calorie Bike
12 Toes to Bar
9 Burpee Over Line
*Time cap 4 minutes each set
Rx+ as written
Rx chest to bar pull ups