CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs, rotations, and tricep stretch
banded bully stretch
spiderman and reach
alternating figure 4’s
calf stretch
y’s t’s w’s, seated external rotation and press with 5’s or 8’s
tempo push ups (5x)
Mini Pump Session (No Measure)
2-3 Rounds
10 Barbell Bench Press @ RPE 7
-rest 1 minute-
10 Bent Over Banded Tricep Extension @ RPE 7
-rest 1-2 minutes b/t rounds-
-then-
2-3 rounds
10 1:1:2 Incline Dumbbell Bench @ RPE 7
-rest 1 minute-
12 Resistance Band Chest Fly – High to Low @ RPE 7
-rest 1-2 minutes b/t rounds-
Galatians 2:20 (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 16 Minutes
P1: 10/8 Calorie Bike**
P2: 10/8 Calorie Row**
P3: 10/8 Calorie Ski**
10 x 25ft Synchro Shuttle Runs
1 calorie = 1 rep (if 2 people got 5 cals into next round and 1 got 7 then total reps would be 17)
1 shuttle run = 1 rep
**All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together
Individual Version:
AMRAP 16 Minutes
10/8 Calorie Bike
10/8 Calorie Row
10/8 Calorie Ski
10 x 25ft Shuttle Runs