CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
banded front rack stretch
spiderman and reach with hamstring lockouts
inchworm with push ups (3x) into
calf stretch
10 kb swings
barbell warm up
3-5 chin ups
6-8 crossovers
5-8 hang cleans (light weight)
2 foot clamp to stand
6-8 crossovers
3-5 hang cleans
1 rope climb
Blue Marlin (Time)
50-40-30-20-10
Cross Overs
25-20-15-10-5
Hang Power Cleans (95/65)
5-4-3-2-1
Rope Climbs
Rx+ as written
Rx 25-20-15-10-5 cross overs
5-4-3-2-1 foot clamp to stand
Time cap 16 minutes
Mayhem Mini Pump Session (No Measure)
4 Rounds
10 BarbellBench Press @RPE 7
-rest 0:30-
10 Seated Alternating Dumbbell Hammer Curl @RPE7
-rest 0:90-
-then-
4 Rounds
12 Incline Bench Dumbbell Chest Fly @RPE7
-rest 0:30-
10 Standing Kettlebell Crush Grip Bicep Curl @RPE7
-rest 0:90-