CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run/ski
banded front rack stretch
banded lat stretch
foot on box (KB on knee ankle rocks) + hip flexor stretch
standing kang squats
banded side steps, kickbacks, fire hydrants and squats
push ups
ring support hold + ring dip negatives
alt. step ups + box jumps
barbell warm up
then
2 rounds of
3 hang squat cleans + 2 box jumps + 2 ring dips
Sloth (Time)
75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips
Time cap 13 minutes
Rx+ as written
Rx – 5 box jumps (24/20)
10 kipping ring dips
Shock Method (Weight)
3 Sets:
6 Incline DB Bench Press- RPE 8
12 Pushups – RPE 7
25 Incline DB Chest Flys – RPE 5
-rest 2:00 b/t sets-
Log Score as DB weight for Bench Press
record total weight
i.e. 2×30=60