CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
wrist stretch
y’s t’s w’s
20-30 second handstand hold
10 alternating weight shifts
5 tempo push ups
5 scaled russian push ups (with roller)
15-20 banded good mornings
* barbell warm up
Metcon
You can be my Wingman anytime (4 Rounds for time)
Partner Throwdown Friday:
4 Sets
16/12 Calorie echo bike (each at the same time)
20 Synchro GHD Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-
*Individual Version:
4 Sets
16/12 Calorie echo bike
20 GHD Sit Ups
20 Hang Power Cleans (135/95)
-Rest 2 minutes between sets-
Rx+ : as written
Rx : 15 GHD sit ups and (115/80)
Scaled : 20 abmat sit ups
Target time : 3-4 minutes
Time cap : 5 minutes each set
Gymnastics
Minute 1 – 50 Foot handstand walk
Minute 2 – 10 Russian Push ups
Scaled options – wallwalks, shoulder taps, feet elevated on box around the world
-Use a roller on lower legs for russian push ups