CrossFit – Wed, Dec 21

CrossFit Indian Trail – CrossFit

Warm Up

banded latstretch

tabletop with 5 second hold at top (5x)

pec stretch on rig

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

standing kang squats

10 air squats + 10 Cossack squats

2 rounds

3 pull ups

5 push ups

7 air squats

Cindy Lou Who (AMRAP – Rounds and Reps)

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Weighted Push Ups and Weighted Pull Ups (2 Rounds for weight)

Do one set every 3 minutes

10 weighted Push Ups + 6 Weighted Pull Ups

10 weighted Push Ups + 6 Weighted Pull Ups

10 weighted Push Ups + 6 Weighted Pull Ups

10 weighted Push Ups + 6 Weighted Pull Ups
round 1 score as highest weight for push ups

round 2 score as highest weight for pull ups

()