CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
spiderman and reach
calft stretch
25m High Knee Karaoke
25m Over The Hurdle
25m Knee To Chest
25m Figure Four
25m Alt. Quad Stretch
25m Toy Soldiers
25m Jog Forward/Backwards x2
25m High Knees/Butt Kicks x2
table top with 5 second hold at top (5x)
10 alternating step ups
3-5 push ups
2 shuttle runs
3 burpees
3 box jumps
*rest 30 seconds
2 shuttle runs
2 burpee box jump overs
Funnel Cake (Time)
5 Sets:
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
Time cap 1:30 per set
Tempo Bench Press
*Do a set every 3 minutes.
3 Sets x 8 Tempo Bench Press @6-7/10 RPE
*10 Banded Bicep Curls in between each rep.
Tempo: 3 seconds down, 0 second pause at bottom, 2 seconds up, 0 second pause at top