CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
2:00 bike/row/run
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
banded single leg pogos (new!) :20 right, :20 left, :20 alternating
2 rounds of banded shoulder warm up: 7 reps each
– pull aparts
-diagonals
-raises
-presses
* before metcon
3-5 chin ups + 3-5 foot clamp to stand
light DB devils presses ( 5x)
moderate DB devils presses (3x)
wod weight DB devils presses (3x)
Strict Press + DB press
5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.
Magic Kingdom (Time)
3,000-m Echo Bike (2,000m echo bike)
12 devil’s press (2×50/35) (2×35/25)
2,000-m Run (1,200 run)
6 rope climbs (25 pull ups)
1,000-m Row (750m row)
12 devil’s press (2×50/35) (2×35/25)
*Time cap 30 minutes
Rx+ as written
Rx devil’s press (2×35/25), 25 pull ups