CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
spiderman and reach
calf stretch
banded lat stretch
25m High Knee Karaoke
25m Over The Hurdle
25m Knee To Chest
25m Figure Four
25m Alt. Quad Stretch
25m Toy Soldiers
25m Jog Forward/Backwards x2
25m High Knees/Butt Kicks x2
banded single leg pogos (new!) :20 right, :20 left, :20 alternating
2 rounds
100m run
8-10 kip swings + 3-5 strict pull ups (muscle ups on second round)
air squats and cossack squats (10x)
Luce (Time)
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
* Time cap 40 minutes
20/14# vest for Rx
*wear vest for entire workout
scaled option
2 rounds
1000m run
20 burpee chest to bar pull ups
100 air squats
optional cool down (No Measure)
1 minute Quad Smash (each side)
1 minute Lacrosse Ball Glute Smash (each side)
1 minute Elbow to Floor Stretch (each side)
1 minute Frog Stretch
1 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition