CrossFit Indian Trail – CrossFit
Warm Up
samson stretch
wide stance and reach up (alt. arms)
squat hold and flossing
bird feeders (8/leg)
banded good mornings (15-20x)
banded 1 1/4 air squats (10x)
light DB deadlifts, front squats, presses (5x each)
moderate DB deadlifts, front squats, presses (5x each)
* barbell warm up
kang squats (5x)
elbow rotations (5x/side)
clean high pulls (5x)
muscle cleans (5x)
front squats (5x)
presses (5x)
clusters (3x)
Cluster (8 Clusters
6 Clusters
4 Clusters
2 Clusters
2 Clusters
-Rest as needed in between sets-
*These will be cycled. Move up in weight each set and build to a heavy set of 2
*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.)
Cory and Topanga (Time)
5 sets
500/450m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-