CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
pvc pass throughs and rotations
samson stretch
inchworm with tempo push up (3-4x)
standing kang squats (5x)
2 chin ups
alternating box step ups (10x)
2 burpees
2 chin ups
6 alt step ups (light DB)
2 chin ups
2 burpee DB box step overs
Kang the Conqueror (AMRAP – Reps)
15 minute AMRAP:
5-4-3-2-1
Strict Pronated Pull Up
Dumbbell Burpee Box Step Over (2×50/35) (24/20)
Rx+ as written
Rx (2×35/2×25)
*Flow: 5 Strict Pronated Pull Up, 5 Dumbbell Burpee Box Step Over, 4 Strict Pronated Pull Up, 4 Dumbbell Burpee Box Step Over, 3 Strict Pronated Pull Up, 3 Dumbbell Burpee Box Step Over, 2 Strict Pronated Pull Up, 2 Dumbbell Burpee Box Step Over, 1 Strict Pronated Pull Up, 1 Dumbbell Burpee Box Step Over, start back over at 5 of each movement and continue cycling through for the 15 minutes.
Deadlift (4×10)
4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets