CrossFit Indian Trail – CrossFit
Deadlift warm up (No Measure)
2:00 bike/row/run/ski
samson stretch
standing kang squats (8x)
deadbugs (10x alt.)
bird dogs (10 alt)
banded good mornings
banded pvc deadlift (red/black band attached to rig)
Deadlift (2-1-1-1-1-1 building in weight)
2 Deadlift @ 7.5/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
1 Deadlift @ 10/10 RPE
“Goonies Never Say Die!” (Time)
3 Sets:
24/19 bike cals
-Rest 1 minute-
500/400m row
-Rest 1 minutes-
400m run (if raining 25 burpees)
-Rest 2 minutes b/t sets-
Time cap each set 10 minutes including 2 min rest