CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations and twists
wrist circles
spiderman and reach with hamstring lockouts
standing kang squats
table top with 5 sec hold at top
5 tempo push ups
:30 row
2 burpees
5 air squats + jumping air squats
:30 row
2 burpees over rower
5 wallballs
Ireland (Checkmark)
18 Minute EMOM
6 Sets:
Minute 1: 200/175m Row
Minute 2: 10 Lateral Burpee over Rower
Minute 3: 15 Wall Balls (11’/10′) (20/14)
Rx+as written
Rx WB (10’/9′) (20/14#)
*Time cap of 45 seconds per minutes
Put Rx+/Rx in notes
Back Squat (2 Back Squat
4 Back Squat
6 Back Squat
8 Back Squat
10 Back Squat
*These will be ascending reps AND ascending weight.
**In between sets, perform 5 Seated Box Jumps.
***Keep track of your weights as you will be seeing this rep scheme frequently.)