CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and rotations
spiderman and reach
standing kang squats
bird feeders (10x/leg)
3-5 burpees
light DB deadlifts (8x/side)
light DB presses (8x/side)
light DB snatches (8x/side)
7/5 cal row
3 burpees over rower
wod weight DB snatches (5x/side)
Doc (4 Rounds for time)
4 sets (1 Set every 4 minutes)
21/18 Calorie Row
15 Burpee Over Rower
9 Alternating Dumbbell Squat Snatches (50/35)
Rx+ as written
Rx Power Snatch (not squat) 50/35#
*Time cap 3:30 per set
Mayhem Mini Pump (No Measure)
3-4 Sets:
10 Alt. Incline DB Bench (each side) @ Moderate weight – RPE 7
10 Meadows Row (each side) @ Moderate weight – RPE 7
-rest 60-90 seconds b/t sets-
3-4 Sets:
12 DB Spider Curls @ moderate weight – RPE 7
12 Standing Tricep Extension w/ band @ moderate weight – RPE 7
-rest 60-90 seconds b/t sets-