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)
banded pvc deadlift (red/black band attached to rig) (10-15x)
Bulgarian split squats (8-10x/leg)
after deadlifts
warm up pull ups and running
8-10 kip swings + 3-5 strict pull ups
10 light kb swings
Leg swings forward/backward and side to side
high knees (50 ft)
butt kicks (50ft)
8-10 kip swings + 5-7 pull ups
5 wod weight kb swings
Deadlift
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
10 Deadlift @ 6.5/10 RPE
10 Deadlift @ 7/10 RPE
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups