CrossFit Indian Trail – CrossFit
Warm Up
:30 on/:30 off singles
pvc pass throughs and rotations
wrist stretch
inchworm with tempo push up
calf stretch
20-30 second handstand hold
bird feeders (10x/leg)
dead bugs (10x alt)
banded good mornings
20 double unders
5-8 empty barbell tempo deadlifts
6 shoulder taps
warm up deadlifts as well as work on handstand walk and double if doing them
Kauai (Time)
AMRAP 3 Minutes
75 Double Unders (together)
50ft Handstand Walk (together)
Max Deadlifts (275/185) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-
Individual version:
AMRAP 3 Minutes
75 Double Unders
50ft Handstand Walk
Max Deadlifts (275/185)
*Go until you get 35 reps
-rest 1 minute b/t sets-
Rx+ as written
Rx
50 Double Unders
25 shoulder taps in handstand on wall
(225/155)
Time cap 23 minutes
Mayhem Mini Pump (No Measure)
4 Sets:
10 Weighted Hip Thrust @RPE7
-rest 1 minute b/t sets-
4 sets:
10 Standing DB Lateral Raise @RPE7
-rest 1 minute b/t sets-
4 sets:
10 GHD Hip Raise @RPE7
-rest 1 minute b/t sets-
4 sets:
5-10+ Wall Facing Strict Handstand Push Ups @RPE7
-rest 1 minute b/t sets-
-then-
Crossover Symmetry Iron Scap Protocol