CrossFit Indian Trail – CrossFit
Warm Up
Banded lat stretch
pvc banded overhead opener (wide grip)and 8-10pulses (pull-up grip width)
alt quad stretch (10x)
alt. Figure 4’s (10x)
bird feeders (7x/leg)
Lateral heel taps from short box (8x/leg)
alt lunge with twist (10x)
1 strict knee to elbow + 1 strict toeto bar + 3 kip swings + 3 toes to bar (2x)
Empty barbell backrack lunges (8 alt. )
6/28/05 (Time)
For time:
10-20-30 back rack forward lunges in place (from the floor and not rig) (135/95)
30-20-10
Toes to bar
Rx+ as written
Rx 95/65
Toes to bar 20-15-10
Time cap 10 minutes
Shock Method (Weight)
3-4 Sets:
6 DB Bent Over Row – RPE 8
12 Underhand Barbell Row – RPE 7
25 Ring Rows – RPE 6
-Rest 2:00-3:00 b/t sets-
*Log score as weight on DB for Bent Over Row