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
banded front rack stretch
banded side steps, kickbacks, fire hydrants
air squats and cossack squats
barbell warmup
warm up front squats and run 100m in between warm up sets
Oreo Dream Extreme Cheesecake (Time)
Teams of 3
3 mile Run (together)
Front Squats (185/125) (Split as needed)
Individual Version:
3 mile Run
33 Front Squats (185/125) (Split as needed)
Rx+ as written
Rx 2 mile run
155/105
**Front squats come from floor and not rig for Rx+ and Rx
Time cap 40 minutes
Shock Method (optional) (Weight)
3 sets:
6 DB Bench Press- RPE 8
12 Pushups – RPE 7
25 DB Chest Flys – RPE 5
-rest 2:30-3:00 b/t sets-
*score is Bench Press Weight (combined DB’s)
Shock Method (optional) (Weight)
3 sets:
6 DB Bench Press- RPE 8
12 Pushups – RPE 7
25 DB Chest Flys – RPE 5
-rest 2:30-3:00 b/t sets-
*score is Bench Press Weight