CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
spiderman and reach
calf stretch
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
:45 row
:45 ski/run
:45 bike
:30 row
:30 ski/run
:30 bike
:15 row
:15 ski/run
:15 bike
Hulk Smash (Time)
3 Person Team
240/192 Bike cals
5000/4000m Row
5000/4000m Ski or 3 mile run
*All three working at the same time – switch as desired.
Individual Version
80/64 Bike Cals
1,500/1,250m Row
1,500m/1,250m Ski or 1 mile run
*Partition as necessary.
Time cap 30 minutes
Mini Pump (No Measure)
2-3 sets:
10 Alt. Incline DB Bench (each side) @ RPE 7
10 Standing Barbell Curl @ RPE 7
-rest 1-2 minute b/t sets-
2-3 sets:
12 Flat Bench DB Chest Fly @ RPE 7
12 Single Dumbbell Waiter Hold Curl @ RPE 7
-rest 1-2 minute b/t sets-