CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row
spiderman and reach
pigeon stretch
ankle and hip flexor on box stretch
standing kang squats
8-10 scap pull ups
3-5 strict pull ups
10 air squats + 10 cossack squats
banded side steps, kickbacks, and fire hydrants
y’s t’s w’s
barbell warm up
7/5 cals
5-8 thrusters
2-3 strict pull ups
Leprechaun (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
24/18 Calorie Echo Bike
20 Thrusters (65/45) (Unbroken)
10 Strict Chest to Bar Pull Ups
Rx+ as written
Rx thruster 45/35 (unbroken) and strict pull ups
* coaches read notes on thrusters and breathing.
Mechanical Drop Set (3 Rounds for reps)
3 sets:
10 DB Box Step Ups (each side)
10 DB Stepback Lunges (each side)
Max Set DB Squats
-rest 2:00 – 2:30 between sets-
*This is using 2 Dumbbells (one in each hand)
See workout prep notes for full details on the MDS
* coaches read through the notes on loading and how to effectively run through this with your class
* put weight used in notes
i.e. 2x 15 or 2×35