CrossFit Indian Trail – CrossFit

Warm Up

PVC pass through and rotations

8-10 Kip swings + 3-5 strict pull ups

spiderman and reach with hamstring lockouts

calf stretch

inchworm with push up (5x)

y’st’s w’s

jumping muscle ups 3-5

leg swings forwards/backwards

high knees and butt kicks

2-4 shuttle runs

3-5 muscle ups

Narwhal (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
5 Bar Muscle Ups
10 Shuttle Runs (25’)

Scaling options:
Scale muscle up reps
Banded muscle ups
Jumping muscle ups from box
Jumping muscle ups from bar on rig

Pull + Snatch (1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73%
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% )

()

()