CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run/ski
high knee karaoke + alt. hurdles
knee hugs
alt. quad stretch
alt. figure 4’s
lunge with twist (10 alt.)
front foot elevated split squats (5-8x)
single arm DB overhead walk (25ft./arm)
20 singles/doubles
10 alt. lunges with light weight (5 each side)
5 straight leg sit ups
20 singles/doubles
10 alt. lunges with wod weight (5 each side)
5 GHD or abmat sit ups
Dr. Bruce Banner (Time)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
*25 GHD Sit Ups after each set
Rx+ as written
Rx 75-55-35 Double Unders
DB – 35/25
25 abmat sit ups after each set
* Time cap 16 minutes
Mayhem Mini Pump (No Measure)
3×10 Lat Pull Downs
-rest 1-2 minutes b/t sets-
4×10 Double DB Skull Crushers @ RPE7
-rest 1-2 minutes b/t sets-
5×10 Double DB Prone Row @ RPE7
-rest 1-2 minutes b/t sets-