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