CrossFit Indian Trail – CrossFit

Warm Up

2:00 bike/row/run

squat hold and flossing

banded hamstring stretch

calf stretch

wrist and forearm stretch

bird feeders (10x/leg)

high knee karaoke (25 ft.to right/ 25 ft to left)

hollow body rocks (10x)

barbell warm up

20 singles/doubles

5 light power cleans

jog forward/backward twice

8-10 straight leg sit ups

30 singles/doubles

3 moderate cleans then 3 wod weight cleans

100m run

3-5 GHD sit ups

Ursula (Checkmark)

16 Minute EMOM
4 Sets
Minute 1 – 50 Double Unders
Minute 2 – 5 Power Cleans (155/105)
Minute 3 – 200m Run
Minute 4 – 10 GHD Sit Ups

*45 second cap on each minute

Rx+ as written
Rx
25 DU’s
Power Cleans 115/85
15 abmat sit ups

No Hand Front Squat (5×3 )

3 No Hand Front Squat @ 5.5/10 RPE
3 No Hand Front Squat@ 6/10 RPE
3 No Hand Front Squat @ 6.5/10 RPE
3 No Hand Front Squat @ 7/10 RPE
3 No Hand Front Squat @ 7.5/10 RPE