CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and windmills
spiderman and reach (5x/side)
inchworm with tempo push up (5x)
alternating step ups (10x)
y’s t’s w’s cuban presses (10x each)
weighted step ups (10x)
Dumbbell Bench Press
10-10-8-8-6
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7.5/10 RPE
8 Dumbbell Bench Press @ 8/10 RPE
8 Dumbbell Bench Press @ 8.5/10 RPE
6 Dumbbell Bench Press @ 9/10 RPE
*10 Speed Push Up after each set.
Barbell Back Rack Step Ups (No Measure)
10 Barbell Back Rack Step Ups (5/leg) @ 7/10 RPE
10 Barbell Back Rack Step Ups @ 7.5/10 RPE
8 Barbell Back Rack Step Ups @ 8/10 RPE
8 Barbell Back Rack Step Ups @ 8.5/10 RPE
6 Barbell Back Rack Step Ups @ 9/10 RPE
Parmesan (AMRAP – Rounds and Reps)
30 Minute AMRAP
5 Strict Pull Up
10 Hand Release Push Up
400m Run