CrossFit Indian Trail – CrossFit
Warm Up
2:00 row
floor sweeps (10x)
knee hug into figure 4’s (10x)
alt. quad stretch (10x)
bird feeders (7x/leg)
alt. dead bugs (10x)
alt. bird dogs (10x)
barbell warm up
-good mornings
-clean pulls
-elbow rotations
-muscle cleans
-hang power cleans
5 power cleans at light weight
3-5 GHD sit ups
7/cal row
3 power cleans moderate weight
3-5 GHD sit ups
7/5 cal row
3 power cleans at wod weight
Kristoff and Sven (AMRAP – Reps)
AMRAP 15 minutes
50/40 Calorie Row
-into-
10 GHD Sit Ups
1-2-3-4-5-6-7…
Power Cleans (185/125)
Rx + as written
Rx (135/95) and abmat sit ups (same reps)