CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row
spiderman and reach
toy soldiers
bird feeders
glute bridge holds 2x
bird dogs
before metcon calf raises, :20on/:20 doubles or singles , light devils presses (work your way up to heavier devils presses)
Deadlift (5×5 building
5 seated tall box jumps after each set)
5 Deadlifts @ 7/10 RPE
5 Deadlifts @ 7.5/10 RPE
5 Deadlifts @ 8/10 RPE
5 Deadlifts @ 8.5/10 RPE
5 Deadlifts @ 9/10 RPE
*5 Sit to Jump Tall Box Jumps after each set.
**Sit to Jump Tall Box Jump: sit in a chair and then explode up onto box
Irises (Time)
3 sets
10 Devil’s Press (2×50/2×35)
100 Double Unders
10 Devil’s Press (2×50/2×35)
-Rest 1:1 b/t set-
Rx+ as written
Rx 2×35/25
50 Double Unders
*Sets are ideally unbroken
**Time cap 4 minutes per set