CrossFit Indian Trail – CrossFit
Warm Up
Mayhem Athletes! For 99% of us, we are in the off-season and it’s time to begin rebuilding (or building for the 1st time) the foundation of our fitness, taking care of our bodies for longevity, and having fun with training!!
2:00 bike/row/run
pvc pass throughs and windmills (get that lower back stretched out)
spiderman rockswith hamstring lockouts
inchworm with push up into calf stretch (3x)
banded good mornings (15-20x)
deadbugs (10 alt)
bird dogs (10 alt.)
5-8 scap pull ups
3-5 strict pull ups
elevated heel raises (10x)
box step ups (10 alt) + box jumps (5x)
Deadlift (2×10 @6 RPE
3×10 @ 7 RPE)
perform 5 seated box jumps after each set
Incredible Hulk (Time)
3 rounds
18 Burpee Box Jump Over (24in/20in)
24 Strict Pull Ups
Rx+ as written
Rx
12 burpee box jump overs
18 strict pull ups
The goal is to keep moving and finish near the goal time of 7-8 minutes, so don’t choose to do Rx+ and only do less than 2 rounds
*Time cap 12 minutes