CrossFit Indian Trail – CrossFit
Deadlift warm up (No Measure)
2:00 bike/row/run/ski
spiderman rocks (calf, hip flexor – be dynamic)
standing kang squats (8x)
deadbugs (10x alt.)
bird dogs (10 alt)
banded good mornings (15-20x)
Bulgarian split squats (8-10x/leg)
before wod…
3 sets
2 pull ups + 10 air squats + 10 cossack squats
3 pull ups + 5 wallballs
4 pull ups + 5 wallballs
Clean Deadlift
5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 7/10 RPE
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 10/10 RPE
**No hook or mixed grip**
Chopped (AMRAP – Reps)
10 Rounds for reps of:
30 seconds of Strict Pull Ups (pull ups from barbell on rig with feet on 20″ box – hips come below barbell and arms at full extension)
-Rest 30 seconds-
30 seconds of Wall Balls (20/14) (10/9)
-Rest 30 seconds-