CrossFit Indian Trail – CrossFit
Accessory Work (No Measure)
3 Sets
5 Turkish Get Up (each arm)
:45 Double Kettlebell Overhead Flutter Kicks
50ft Sled Push Sprint OR :20 Row or Bike Sprint
Warm Up
barbell on rig lat stretch
wrist stretch
samson stretch
squat hold and flossing with light kb or plate
banded side steps, kickbacks, and fire hydrants
scap pull ups (8-10x)
kip swings (8-10x) + 3-5 strict pull ups
* empty barbell warm up
good mornings, elbow rotations, back squats, presses, front squats
3 kip swings + 3 kipping pull ups
empty barbell thrusters
3 kipping pull ups + 3 chest to bar pull ups
5-7 thrusteres at wod weight
2-3 bar facing burpees
Cookeville (Time)
Partner Throwdown Friday!
2 sets
50 Chest to Bar Pull Ups
50 Bar Facing Burpee
50 Thrusters (95/65)
-rest 5 minutes b/t sets-
*Split all reps as desired
Individual Version:
2 sets
25 Chest to Bar Pull Ups
25 Bar Facing Burpee
25 Thrusters (95/65)
-rest 5 minutes b/t sets-
Rx + as written
Rx chin over bar pull ups
75/55#
Time cap 9 minutes per set