CrossFit Indian Trail – CrossFit
Warm Up
2:00 row or bike
pvc pass throughs and windmills and lay stretch
spiderman and reach
banded (small band around wrist)overhead reach
y’s t’s w’s Cuban press
alt. box step ups
banded good mornings
DB deadlifts + devils press
Shoulder Press
5 Seated Barbell Strict Press @ 7/10 RPE
5 Seated Barbell Strict Press @ 8/10 RPE
5 Seated Barbell Strict Press @ 8.5/10 RPE
5 Seated Barbell Strict Press @ 9/10 RPE
5 Seated Barbell Strict Press @ 9/10 RPE
*10 Dumbbell Push Press (50lb/35lb) after each set.
Marty McFly and Doc (6 Rounds for reps)
6 sets
Odd Sets (1,3,5)
AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)
-Rest 30 seconds after each set-
Even Sets (2,4,6)
AMRAP 1 minute 30 seconds
12/10 Bike Cals
Max Reps Devils Press (2×50/35)
-Rest 30 seconds after each set-
Rx+ as written
Rx 2×35/25