CrossFit Indian Trail – CrossFit
Warm Up
200m jog
pvc pass throughs and windmills
alternating figure 4’s
alternating quad stretch
standing kang squats
banded side steps and tempo squats + air squats (10x)
8-10 kip swings + 3-5 strict pull ups
y’s t’s w’s
barbell warm up
5 wall balls
3 burpee pull ups
5 light clean and jerks
5 wallballs
3 burpee pull ups
3 clean and jerks (wod weight)
Anaconda (Time)
Partner Throwdown Friday!
For time:
Partner 1: Karen 150 Wall Balls (20/14) (10”/9”)
Partner 2: 30 Ring Muscle Ups (OR 60 Burpee Pull Ups)
Partner 3: Grace 30 Clean and Jerks (135/95)
*Partner cannot rotate until all 3 partners are done with each station.
**Each partner does each workout.
Rx+ as written
Rx 2 person partner wod together (you go I go) but divide reps in half and perform Karen first, then 30 muscle ups, then Grace.
*Time cap 30 minutes