CrossFit Indian Trail – CrossFit
Warm Up (No Measure)
2:00 bike
Banded or pvc pass throughs and rotations
Standing kang squats with plate
Banded good mornings (15x)
Light DB presses (10x) then moderate DB presses
Light deadlifts (10x) then add weight
7/5 cal bike
5 Wod weight DB presses and push presses
5 wod weight deadlifts
Custer (2 Rounds for time)
2 Sets:
15/12 Calorie Echo Bike
15 push press (2×50/35) (2×35/25)
15 Deadlifts (225/155) (185/125)
-rest 1:1-
15/12 Calorie Echo Bike
5 strict press (2×50/35) (2×35/25)
15 Deadlifts (225/155) (185/125)
5 strict press (2×50/35) (35/25)
-rest 1:1 b/t sets-
*Stay under 60% of 1 RM deadlift
*Time cap 4 minutes per set
DB Bench Press + DB Chinese Row
DB Bench Press + DB Chinese Row
10 DB Bench Press + 10 DB Chinese Row (Use same DB for bench press and chinese row)
Set 1: 6 RPE
Set 2: 7 RPE
Set 3: 8 RPE
Set 4: 9 RPE