CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike
banded lat stretch
standing kang squats (5x)
alt. quad stretch
alt. figure 4’s
alt. lunge with twist (10x)
atg elevated plate lunge (5x/leg)
8-10 kip swings
:30 bike (moderate)
light DB lunges (6-8)
toes to bar (3-5)
:30 bike (high)
Metcon (No Measure)
Take 5-10 minutes to work on single under crossovers
Then…
Hit 1 big set of DU’s (50-60% of max)
Nachos (Calories)
3 sets
2 minute AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
15 Toes to Bar
Max Calorie Assault Bike in remaining time
-Rest 90 seconds b/t sets-
*goal is 7/5 cals each set
DB Walking Lunge – Place the dumbbell wherever you like and simply lunge! On the shoulder or a Farmer’s hold is likely the easiest. Just move steady here. We made it your choice for fun and who knows what could come up this Open!
*scale appropriately if you are not getting to the bike
Squat Snatch (4 sets of 5 squat snatches as fast as possible)
4 sets of 5 squat snatches as fast as possible.
*These will NOT be cycled. These will be fast singles. Drop and go as fast as you can.
**Please do not drop 10’s or 15’s unless you have the competition plates.
* Start at 6/10 RPE and build in weight each set.
*Rest as needed in between sets.