CrossFit Indian Trail – CrossFit
Warm Up
:30 on/:30 off bike (3x building to moderate instensity)
wrist stretch
inchworm with tempo push up (3x)
y’s t’s w’s (12-15x each)
bird feeders (8x/leg)
:20-:30 handstand hold (2x) + 2-3 negative hspu’s
8-10 alternating DB deadlifts _ 8-10 DB snatches (light weight then wod weight)
3-5 strict pull ups
7/5 cal bike
3-5 GHD sit ups
8-10 alt. DB snatches
3-5 burpee pull ups
3-5 hspu’s
Mahi-Mahi (Time)
Partner Throwdown Friday!
5 rounds
15/12 Calorie Echo Bike
15 GHD Sit Ups
-then-
100 Dumbbell Snatch (50/35) (split)
-then-
5 rounds
15/12 Calorie Echo Bike
10 Burpee Pull Ups
-then-
100 Strict handstand Push Ups (split)
*Both partners working on opposite movements during 5 round couplets at the same time. Each partner completed all reps for each of the 5 rounds.
Individual Version:
5 rounds
15/12 Calorie Echo Bike
15 GHD Sit Ups
-then-
50 Dumbbell Snatch (50/35)
-then-
5 rounds
15/12 Calorie Echo Bike
10 Burpee Pull Ups
-then-
50 Strict handstand Push Ups
Rx+ as written
Rx abmat sit ups, 35#/25#, and kipping hspu’s
*40 minute time cap