CrossFit Indian Trail – CrossFit
Warm Up
pvc pass through and windmills
pvc front rack stretch
standing kang squats(5x)
Spider-Man and reach
bird feeders (10/leg)
banded good mornings (15-20x)
* barbell warm up
good mornings
elbow rotations
muscle cleans
hang power cleans
wod prep
5 light power cleans
5 burpees
5 moderate weight power cleans
3 lateral barbell burpees
3 wod weight cleans
3 lateral barbell burpees
Kaula Pork (Time)
FULL SEND FRIDAY!!
5 Rounds
10 Lateral Burpee Over Bar
5 Power Clean (185/125)
Rx+ as written
Rx 135/95
Time cap 9:00
How to Pace: PAIN CAVE! I want you to hurt. Attack and don’t stop until the wheels fall off.
How it should Feel: PAIN! “Fran” should seem like a walk in the park after this one.
This workout can be approached in 2 different ways. Strong athletes should stay steady on the burpees (not fast) and try for unbroken cleans. Smaller athletes can attack the burpees and settle into fast singles on the bar. Play to your strengths.