CrossFit Indian Trail – CrossFit
Warm Up
2:00 row
spiderman and reach with hamstring lockouts
squat hold and flossing
air squats. (10x)
inchworm with push tempo push up (5x)
kip swings (8-10)
strict pull ups (3-5)
alt. dead bugs (10x)
alt. bird dogs (10x)
7/5 cal row
5 wallballs
3 burpees
transitions from low rings (if doing muscle ups)/3-5 pull ups
7/5 cal row
8 wallballs
3 burpees over rower
2-3 ring muscle ups/ 3-5 pull ups
*it’s important to get your heart rate up before jumping into a metcon. Your body needs to understand what is about to happen so let’s get the heart rate up.
Metcon (Time)
For Time:
1,000m Row
75 Wall Balls (20/14) (10′)
50 Lateral Burpees Over Rower
25 Ring Muscle Ups
Rx+ as written
Rx wallball (10’/9′)
burpee pull ups
*Time cap 18 minutes
How to Pace: STEADY into PAIN CAVE!! This is a very open-like workout. We want you to get your mind right and go! It’s all about riding the line between intensity and recklessness.
How it should Feel: GASSY! You will likely be out of breath most of the entire workout, as a high heart rate and high work output is inevitable!
Mini pump session (No Measure)
4 Rounds if time allows
10 Barbell Bench Press @ moderate weight – maintain quality
12 Alt. Incline DB Bench@ Moderate weight – maintain control and quality
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
-rest as needed between rounds-