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