CrossFit Indian Trail – CrossFit
Warm Up
if you get in gym early do crossover symmetry exerc
2:00 bike/row/run
pvc pass through sand rotations
tricep and rear delt stretch (arm across body)
scap push ups (10x)
inchworm with tempo push up (5x)
wrist stretch
20-30 second handstand hold
20-30 second ring support hold
3-4 hspu negatives
3-4 ring dip negatives
4-5 hspus
4-5 ring dips
4-5 push ups
7/5 cal row
Poke Bowl (Time)
“JT Gone Crazy”
21/16 Calorie Row
21 Handstand Push Ups
21 Push Ups
21 Ring Dips
15/12 Calorie Row
15 Handstand Push Ups
15 Push Ups
15 Ring Dips
9/7 Calorie Ski Row
9 Handstand Push Ups
9 Push Ups
9 Ring Dips
Weightifting (Weight)
2 Power Clean + 2 Push Jerk @ 60%
2 Power Clean + 2 Push Jerk @ 65%
2 Power Clean + 2 Push Jerk @ 70%
2 Power Clean + 2 Push Jerk @ 70%
2 Power Clean + 2 Push Jerk @ 70-73%