CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
wrist stretch and rotations
standing kang squats (5x)
alternating figure 4’s (10x alt.)
quad stretch (10x alt)
y’s t’s w’s (12-15x each)
10 air squats + 10 light goblet squats
handstand hold (20-30 sec)
7/5 cal row
double KB squats (moderate)
1 wall walk
7/5 cal row
double KB squats ( wod weight)
1 wall walk
Ant-Man and the Wasp (Time)
Partner Throwdown Friday
20 Wall Walks
40 Double Front Rack Kettlebell Squats (2×53/35)(blue/green)
60/48 Calorie Row
200m Kettlebell Farmer Carry (2×53/35)
60/48 Calorie Row
40 Double Front Rack Kettlebell Squats (2×53/35)
20 Wall Walks
*30 minute time cap
split reps however you want. One person working the other resting.
Individual version:
10 Wall Walks
20 Double Front Rack Kettlebell Squats (2×53/35)
30/24 Calorie Row
100m Kettlebell Farmer Carry (2×53/35)
30/24 Calorie Row
20 Double Front Rack Kettlebell Squats (2×53/35)
10 Wall Walks
Rx+ as written
Rx (2×35/26) (green/red)