CrossFit Indian Trail – CrossFit
Running Warm-Up #3 (No Measure)
spiderman and reach
calft stretch
25m High Knee Karaoke
25m Over The Hurdle
25m Knee To Chest
25m Figure Four
25m Toy Soldiers
25m Jog Forward/Backwards x2
25m High Knees/Butt Kicks x2
:30 on/:30 off row (2x)
:30 on/ :30 off bike (2x)
4 shuttle sprints
increase intensity
Midnight Kiss (AMRAP – Reps)
35:00 wod
3:00 Max Calorie Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
*Sub Echo Bike for Rx’d if needed
*Score each 25ft Shuttle Run as 1 rep.
*1 Calorie = 1 Rep
Mini Pump Session (No Measure)
2-3 Rounds
10 Standing DB Snow Angel Raise (light/moderate weight)
10 Weighted GHD Hip Raise (moderate weight)
15 Standing Plate Front Raise (light/moderate weight)
10 Russian Kettlebell Swing (moderate to heavy weight)
-Rest as needed b/t rounds-