CrossFit Indian Trail – CrossFit

Warm-up

200m light jog

(5x) standing kang squats

:30 runners stretch/side

:30 calf stretch/side

leg swings forward/backward and side to side

high knees and butt kicks

100m run

10 alt. jack knives

10 alt. step ups + 10 alt. step ups with weight

 5 GHD sit ups

100m run

* Before EMOM

toe assisted pistols (10x/leg)

3-5 strict pull ups

band assisted pistols (10x/leg)

3-5 strict pull ups

5 burpees

Water is Wild (4 Rounds for time)

4 Sets: (1 set every 8 minutes)

200m Run

10 Dumbbell Box Step Overs (1×50/35) (24”/20”)

20 GHD Sit Ups

10 Dumbbell Box Step Overs (1×50/35) (24”/20”)

200m Run

Rx+ as written

Rx 1×35/25# and abmat sit ups

Metcon (No Measure)

EMOM 4 Minutes

Odd minute: 20 Pistols [ALL 10 on one leg THEN all 10 on the other leg]

Even minute: 10 Burpee to 6″ target

– rest 2 minutes between EMOMs –

EMOM 4 Minutes

Odd minute: 10 Burpee to 6″ target

Even minute: 10 Strict Pull Ups

Metcon