CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs and windmills
spiderman and reach
standing kang squats
alt. quad stretch
air squats (10x) + cossack squats (10x)
kip swings (10x)
alternating box step ups (10x)
DB deadlifts (10x)
DB goblet squats (10x)
DB presses (10x)
box jumps (5x)
Shoulder Press (10-8-6-4-2 building in weight)
10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE
Lamborghini (Time)
For time:
100 GHD Sit Ups (100 abmat sit ups)
80 Wall Balls (20/14) (10ft/9ft)
60 Deadlifts (155/105) (115/80)
40 Toes to Bar
20 Burpee Box Jump Overs (24/20)
*Time cap 20 minutes