CrossFit Indian Trail – CrossFit
Warm Up
spiderman and reach with hamstring lockouts
banded lat stretch
banded good mornings
2 rounds of …banded pull aparts, diagonals, raises, presses (7x each)
Shoulder Press (10-8-6-4-2)
10 Barbell Strict Press @ 6.5/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 8.5/10 RPE
*10 Double Dumbbell Push Press after each set.
Gouda (Time)
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
*Time cap 13 minutes
Rx + as written
Rx – DB snatch 35/25
20 Toes to bar