CrossFit Indian Trail – CrossFit

Warm Up

2:00 bike/row/run

pvc pass throughs, windmills, tricep stretch

standing kang squats

alternating figure 4’s

alternating quad stretch

banded side steps, kickbacks and fire hydrants

banded good mornings

y’s t’s w’s with 2.5 or5#

7/5 cal bike

8-10 reps of each: light db deadlifts, front squats, presses, snatchs, hang clean and jerks

10/8 cal row

then 3-6 reps of each at wod weight: alternating DB snatches, hang clean and jerks, goblet squats, thrusters, devils press

Metcon (Time)

25 cal bike

25 cal row

25 Alternating DB snatches (50/35)

20 cal bike

20 cal row

20 Alternating DB hang clean and jerks (50/35)

15 cal bike

15 cal row

15 goblet squats (50/35)

10 cal bike

10 cal row

10 single DB thrusters (5/side) (50/35)

5 cal bike

5 cal row

5 single DB Devils press (50/35)

Rx+ as written

Rx start at 20 cals

DB 35/25#

Time cap 30 minutes