CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
spiderman and reach
squat hold and flossing
banded lat stretch
wrist stretch
10 alternating figure 4’s
banded side steps + kickbacks
10 goblet squats
10 kip swings + 3-5 strict pull ups
y’s t’s w’s cuban presses
* barbell warm up
5 good mornings
10 elbow rotations
5 front squats
5 presses
5 thrusters
Metcon
Iceman (3 Rounds for time)
3 Sets
10 Front Squat (185/125)
25 Chest to Bar Pull Ups
5 Thruster (185/125)
-Rest 3 minutes between sets-
Rx+ – As written
Rx – Front squat+thruster (135/95) and 15 chest to bar pull ups
Front squats – *These should be unbroken each time! Don’t use over 60% of 1RM.
Core Work
Metcon (No Measure)
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels (barbell rollouts)
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
*Rest 2:00 b/t sets