CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
spiderman and reach
standing kang squats
8-10 kip swings
bird feeders (7x/leg)
*collect barbell, box, abmat, kb, mat
warm up all movements
alt box step ups
light kb swings
reverse lunges
toes to bar
box jumps
wod weight kb swings
barbell warm up
warm up deadlifts, cleans, and thruster
12 Days of Christmas (Time)
“12 Days of CrossFit”
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 TTB
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings
10 AbMat Sit-Ups
11 Wallballs
12 Cal Erg Bike
Barbell – (135/95)(95/65)
Box – (30″/24″)(24″/20″)
Kettlebell – (70/53)(53/35)
Wallball – (30/20)(20/14)