CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/ski
standing kang squats (5x)
Banded 7’s
-pull aparts
-diagonals
-pronated/supinated pull aparts
-pass throughs
banded good mornings (15-20x)
7/5 cal row
light DB presses, squats, deadlifts (7x each)
7/5 cal row
moderate weight DB presses, squats, deadlifts (5x each)
7/5 cal row
wod weight DB presses, squats, deadlifts (5x each)
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Shoulder Press
3 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
CiCi’s (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (50s/35s)
Rx+ as written
Rx 2×35/25