CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs and rotations
Spider-Man and reach with hamstring lockouts
table top with 5 second hold at top (5x)
banded good mornings (15x)
kettlebell swings (10-12x)
tempo push ups (5x)
2 rounds of
5/3 cal bike
10 light db c&j’s
5 push ups
Cookie Monster (Time)
8 Rounds
24/19 Bike Cals
20 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Push Ups
Rx + as written
Rx
12/10 cal bike
DB 35/25#
10 push ups
Time cap 35 minutes
Mayhem Mini Pump (No Measure)
3-4 sets (time permitting)
10 Bent Over Barbell Row (OR Seated Neutral Grip Cable Row) @RPE 7
-rest 30 seconds-
15 Standing Tricep DB French Press @RPE 7
-rest 30 seconds-
15 Incline Dumbbell Hammer Curls @RPE 7
-Rest 2 min b/t sets-