CrossFit Indian Trail – CrossFit
Warm Up
spiderman and reach
squat hold and flossing
alternating figure 4’s
quad stretch
10 air squats +10 cossack squats
light db goblet squats
light db presses
light db thrusters
Metcon prep
Barbell warm up
-good mornings, elbow rotations, front squats, presses, thrusters
1-2 rounds
5 wallballs
:20 bike
5 thrusters
:20 bike (higher intensity)
Lord Farquaad (Checkmark)
EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 12/10 Calorie Echo Bike
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 12/10 Calorie Echo Bike
Rx+ as written
Rx
Odd – 12 wallballs (20/14) (10’/9′)
even – 10/8 cal bike
Odd 10 thrusters (75/55)
even – 10/8 cal bike
Time cap 50 seconds each minute
Behind the neck push press
10×3 building in weight
EMOM for 10 min perform 3 Behind the Neck Push Press.
*Build up in weight through the course of the 10 sets.