CrossFit Indian Trail – CrossFit
Warm Up
banded 3 way shoulder stretch
samson stretch
squat hold and flossing with light plate
calf stretch + calf raises
banded side steps + 5 banded tempo air squats
10 air squats and cossack squats
banded pull aparts, banded arm raises, banded arm presses
empty barbell warm up
:30 on/:30 off Singles/doubles (3x)
warm up thrusters
1:00 row
25 DU’s
5 thrusters
Bert and Ernie (Time)
Partner Throwdown Friday!
2 sets:
300m Row (each, at the same time)
30 Thrusters (95/65) (split as needed)
200 Double Unders (split as needed)
30 Thrusters (95/65) (split as needed)
300m Row (each, at the same time)
-Rest 5 minutes between sets-
Individual Version:
2 sets:
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m Row
-Rest 5 minutes between sets-
Accessory Work (No Measure)
3 Sets
10 Double Kettlebell Front Rack Hold Lateral Box Step Overs (5 each leg)
10 Barbell Good Mornings (go heavier than last week)
20 Straight Arm Banded Rotational Twists (10 each side)