CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
spiderman and reach
squat hold and flossing
banded lat stretch
banded side steps, kickbacks, fire hydrants
8-10 kip swings +3-5 strict chin/pull ups
3 foot clamp to stand
10 air squats and 10 Cossack squats
3-5 GHD sit ups/abmat sit ups
1 rope climb
5-7 wallballs
Cera (Time)
60 GHD Sit Ups
9 Rope Climbs
120 Wall Balls (20/14) (10’/9’)
Rx
100 ab-mat sit ups
50 pull ups
100 wallballs (20/14#) (10’/9’)
Time cap 16 minutes
Cera Plus (Time)
90 GHD sit ups
12 Rope Climbs
150 Wallballs (20#/14#) (10’/9′)
Time cap 16 minutes