CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs and windmills
spiderman and reach
bird feeders (8x/leg)
bird dogs (10x alt)
banded side steps, kick backs, and fire hydrants
*before metcon
8-10 kip swings
3-5 strict pull ups + 3-5 kipping pull ups
walking lunges (10x alt)
5 toes to bar
OH single DB walking lunge
5 pull ups or C2B’s
Deadlift (5×3 building)
3 Deadlift @ 7.5/10 RPE
3 Deadlift @ 8/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
Megatron (Time)
For Time:
50 Chest to bar pull ups (35 chin over bar pull ups)
50 Toes to bar (35 toes to bar)
*every time you break, complete 100ft Single Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)
*Time cap 15 minutes
Rx+ as written
Rx chin over bar pull ups (kipping/butterfly)