CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run/ski
PVC pass throughs and rotations
table top with 5 second hold at top (5x- add a little rock back and forth for more stretch)
prone scorpion (3x/side)
slow, prone swimmers
y’s t’s w’s cuban presses (10-12x/each)
Push Press (5×3 building)
3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Scotty Smalls (5 Rounds for reps)
“Strict Lynne”
5 rounds for max reps of:
Body-weight bench presses (RX – 60% of 1RM)
Strict Pull-ups (Rx – barbell on rig with feet on box, hips under barbell in a dead hang position)
-rest 2 minutes after the pull ups-
* choose a weight where you can do 10 reps when fresh
*put weight in notes