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