CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and windmills + front rack stretch w/pvc
wrist stretch
spiderman and reach
standing kang squats
bird feeders (10x)
inchworm w/tempo push up (4x)
kb swings (10x)
handstand hold (20-30 sec)
3-5 hspu negatives
3-5 strict hspu
*barbell warm up
The Evil Queen (Time)
2 Rounds For Time
25 Strict Handstand Push Ups
50 Hang Muscle Clean (75/55) – If you can’t rep out 10 unbroken, drop the load
Rx+ as written
Rx – 25 kipping hspu’s
*Time cap 12 minutes
Metcon (No Measure)
4 Sets:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Leaning Lateral Raise @ moderate weight RPE 7
-rest 60-90 seconds b/t sets-
4 Sets:
10 GHD Hip Raise @ moderate weight RPE 7
10 Seated Alternating Double DB Shoulder Press @ moderate weight RPE 7
-rest 60-90 seconds b/t sets-