CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs + windmills + twists + tricep stretch
spiderman and reach + hamstring lockouts
downward dog to plank to opposite arm toe touches (10x alt)
standing kang squats (5x)
banded side steps, kickbacks and fire hydrants (10x/leg)
jog forward/backward
*barbell warm up (5x each)
-good mornings
elbow rotations
front squats
presses
thrusters
5 thrusters + 2 shuttle runs (empty barbell)
3 thrusters + 2 shuttle runs (moderate weight)
3 thrusters (wod weight)
Hans (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run
Rx+ as written
Rx (95/65)
Time cap 15 minutes
Front Squat (*Do a set every 2 minutes.
3 Seconds Down, 3 Second Hold in Bottom
2 Tempo Front Squat @ 5.5/10 RPE
2 Tempo Front Squat @ 6/10 RPE
2 Tempo Front Squat @ 6.5/10 RPE
2 Tempo Front Squat @ 7/10 RPE)