CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
spiderman and reach
calf stretch
banded 3 way shoulder stretch (lat, tricep, pec)
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
(2nd round kipping pull ups)
3-5 push ups
Tennessee (8 Rounds for reps)
4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-
*Complete all with a (20/14) vest
**See Workout Prep Notes for Example Flow
Rx+ with vest
Rx without vest
Tempo Front Squat (5-5-3-3-1-1)
Tempo Front Squat
5-5-3-3-1-1
sets 1+2 – 5 reps @ 6/10 RPE
set 3 – 3 reps @ 7RPE
set 4 – 3 reps @ 8RPE
set 5 – 1 rep @ 9 RPE
set 6 – 1 rep @ 10 RPE
*3 seconds down, 2 second pause