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