CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs and rotations
spiderman and reach
bird feeders (10x/leg)
dead bugs 2-3 second pause with each (10x alt.)
bird dogs (10x alt)
kip swings (8-10)
box step ups (10x)
5-7 pullups
box jumps (5x)
empty barbell deadlift warm up
Deadlift (8 x 2 reps)
*Do a set every minute.
2 Deadlift @ 7.5/10 RPE
2 Deadlift @ 8/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
Galaga (Time)
100m Sandbag Bear Hug Carry (150/100) or (2×70/50)(2×50/35)
-into-
5 Rounds
10 Chest To Bar Pull-Ups (chin over bar pull ups)
10 Box Jumps Overs (24/20)
-into-
100m Sandbag Bear Hug Carry (150/100) or (2×70/50) (2×50/35)
Rx+ as written
Rx chin over bar pull ups and (2×50/35)
Time cap 13 minutes