CrossFit Indian Trail – CrossFit
Squat Warm-Up #2 (No Measure)
3-way shoulder stretch (lat, pec, tricep)
Spiderman and reach
10 alt. figure 4’s
10 alt. quad stretch
squat hold and flossing with plate
10 air squats + 10 cossack squats
banded side steps, kickbacks, and fire hydrants
Barbell Back Rack Lunges
20-14-14-10-10
20 Barbell Back Rack Walking Lunges @ 7/10 RPE
14 Barbell Back Rack Walking Lunges @ 8/10 RPE
14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
Donkey Kong (Time)
Partner Workout
For time:
100m Sled Push (2×45/1×45)
50 Dumbbell Thrusters (2×35/25)
100m Sled Push (2×45/1×45)
50 Wall Balls (30/20) (10/9ft) (split) (20/14#)
100m Sled Push (2×45/1×45)
50 Dumbbell Thrusters (2×35/25)
100m Sled Push (2×45/1×45)
*if sled not available do 40/32 cal bike
*Split reps as desired
*Depending on class size, let’s try to waterfall start times so everyone can do sled pushes
Individual Version:
For time:
50m Sled Push (2×45/1×45)
25 Dumbbell Thrusters (2×35/25)
50m Sled Push (2×45/1×45)
25 Wall Balls (30/20) (10/9ft) (split) (20/14#)
50m Sled Push (2×45/1×45)
25 Dumbbell Thrusters (2×35/25)
50m Sled Push (2×45/1×45)
Rx + as written
Rx 20/14# WB
*Time cap 17 minutes