CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and pvc tricep stretch
spiderman and reach
alternating figure 4’s
quad stretch
bird feeders
banded good mornings
lunge with twist
y’s t’s w’s cuban presses
light kb deadlifts, clean and jerks, walking lunges
clean and jerks and walking lunges at wod weight
Emerald Isle (Time)
10-20-30
Hang Kettlebell Clean and Jerks (2x 1 pood/2x.75 pood)
75ft Double Kettlebell Front Rack Walking Lunge (2x1pood/2x.75 pood) after each set
Time Cap 15 minutes
*coaches look at notes in sugarwod for pointers on coaching these movements
Mayhem Mini Pump Session (No Measure)
3-4 Rounds
10 Barbell Bench Press @ RPE 7
-rest 1 min-
10 Single Arm Standing Tricep Extension w/ band (each side) @ RPE7
-rest 1 min-
10 Double DB Incline Bench Press @ RPE 7
-rest 1 min-
10 Double DB Skull Crushers @ RPE 7
-Rest 2-3 min b/t rounds-