CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
front rack stretch with pvc
tricep stretch
squat hold and flossing
samson into cossack squat
10 banded side steps + 5 tempo banded air squats
*barbell warm up (5x each)
good mornings
elbow rotations
front squats
presses
thrusters
2 rounds
5/3 bike cals
5 thrusters
Body by Brian (Time)
FULL SEND FRIDAY!!
mens cals: 18-15-12-9-6
womens cals: 14-12-10-8-6
Calorie Bike
*cals are scaled for bike due to original programming for assault bike
21-18-15-12-9
Thrusters (95/65)
* Time cap 18 minutes
How to Pace: CHALLENGE into PAIN CAVE!! You are not going to enjoy this one. Suck it up! And keep moving with a consistent, steady effort on each set. Don’t come out hot, or you will die. Save a little on the bike to hold onto big sets for the thrusters.
How it should Feel: PAIN!!! Like World War 3 is happening inside your body. Be positive, and don’t check out early.