CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and windmills
samson stretch
figure 4’s (10x alt.)
quad stretch (10x alt)
lunge with twist (10x alt)
table top with 5 sec hold (5x)
inchworm with tempo push up (4x)
Bench Press (5×3)
*Do a set every 1 minute 30 seconds.
3 Bench Press @ 6/10 RPE
3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
Front Rack Lunge (10-8-6-4-2 (building in weight))
*Do a set every 1 minute 30 seconds.
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
Cookeville Slice (Time)
Partner Throwdown Friday!
3 rounds
24/20 Calorie Echo Bike
200 ft. double KB front rack carry (blue/green) (green/red)
6 Rope Climbs (Rx – 4 rope climbs)
*Split all reps as desired
Individual Version:
3 Rounds
12/10 Calorie Echo Bike
100 ft. double kb front rack carry (blue/green)(green/red)
3 Rope Climb (Rx – 2-2-1)
Rx+ as written
Rx
*Time cap 14 minutes