CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and windmills
spiderman and reach with hamstring lockouts
squat hold and flossing
alternatingfigure 4’s (10x)
alternating quad stretch (10x)
arm circles (small to larger and forward and backward)
banded side steps, kickbacks, and fire hydrants
bird feeders (10/side)
5 light kb swings
5 light kb goblet squats
3 light kb tempo presses/side
5 wod weight kb swings
5 wod weight goblet squats
4 wod weight kb push presses/side
Hot Dog and Fries (Time)
4 Sets:
12 Kettlebell Swings (53/35) (Blue/Green)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-
* Time Cap 2 minutes per set
Tempo Back Squats (3×10 @ 6-7 RPE)
*Do a set every 3 minutes.
3 Sets x 10 Tempo Back Squat @6-7/10 RPE
Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top