CrossFit Indian Trail – CrossFit
Warm Up
2:00 row or ski
standing kang squats (5x)
bird feeders (10x/leg)
inchworm into calf stretch (5x)
dead bugs (10x alternating)
banded good mornings (15-20x)
Deadlift (Build to a heavy single)
5 Deadlifts @ 6/10 RPE
3 Deadlifts @ 7/10 RPE
1 Deadlifts @ 7.5/10 RPE
1 Deadlifts @ 8/10 RPE
1 Deadlifts @ 8.5/10 RPE
1 Deadlifts @ 9/10 RPE
1 Deadlifts @ 10/10 RPE
Jaguar (Time)
200m farmers carry (2×1.5/2×1.0 KB)
30 DU’s
200m farmers carry
10/8 cal row
200m farmers carry
10/8 cal bike
200m farmers carry
10/8 cal row
200m farmers carry
30 DU’s
Rx+ (2x 1.5/2x 1.0KB)
Rx (2×1.0/2x.75KB)
Time cap 24 minutes