CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
PVC pass throughs and windmills
banded front rack stretch (30-60 sec/side)
spiderman and reach (5x/side)
bird dogs (10 alt.)
banded good mornings (15-20x)
3-5 chin ups
3-5 foot clamp to stand
*barbell warm up
Maui (Time)
For Time:
5-4-3-2-1
*Rope Climbs
1-2-3-4-5
Power Cleans (225/155)
*Every set starts with one Legless Rope Climb.
Rx+ as written
Rx 3-3-2-2-1 rope climbs
1-2-3-4-5 power cleans (185/125)
Time cap 10 minutes
Mayhem Mini Pump (No Measure)
4 Sets
10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7
10 Seated Alternating DB Hammer Curl @RPE 7
-rest 1-2 minutes b/t sets-
4 Sets
12 Seated Straight Bar Row @RPE 7
10 Barbell Skull Crushers @RPE 7
-rest 1-2 minutes b/t sets-