CrossFit Indian Trail – CrossFit

Warm Up

PVC pass throughs and rotations

wrist stretch

spiderman and reach with hamstring lockouts

alternating figure 4’s

quad stretch

calf stretch

y’s t’s w’s and presses (12_15 reps each)

2 rounds

7/5 cal bike

:30 handstand hold + 3 hspu negatives + 2-3 kipping hspu’s

100 m run or 200 m row

Jalapeno (Time)

40/32 Calorie Assault Bike
20 Handstand Push Ups
400m Run (counts as 4 reps) or 500/450m row
30/24 Calorie Assault Bike
15 Handstand Push ups
300m Run (counts as 3 reps) or 400/350 m row
20/16 Calorie Assault Bike
10 Handstand Push ups
200m Run (counts as 2 reps) or 300/250 m row
10/8 Calorie Assault Bike
5 Handstand Push ups
100m Run (counts as 1 rep) or 200/150m row

* If you cannot do hspu’s without slamming your butt into the wall consider a modified option. Please no holes in the wall today.

*Time Cap 18 minutes
Add 1 second for every rep missed to time cap

Mayhem Mini pump session (No Measure)

3-4 Rounds

10 Barbell Bench Press @ RPE 7-8

-rest 1 minute-

10 Seated Tricep DB French Press @ RPE 7

-rest 2 minutes-

-then-

3-4 Rounds

10 Barbell Incline Bench Press @ RPE 7-8

-rest 1 minute-

12 Incline Bench DB Chest Fly @ RPE 7

-rest 1-2 minutes-

* might only have time for 2-3 rounds instead of 3-4

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