CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
table top with 5 second hold at top (5x)
spiderman and reach with hamstring lockouts
calf stretch
5 tempo push ups
8-10 kip swings
10 alternating box step ups
5 tempo push ups + 3-5 ring push ups
8-10 kip swings+ 5-7 toes to bar
10 alternating box step ups + 5 box jumps
10 leg swings forward/backward/ side to side
25 feet high knees
25 feet butt kicks
Metcon
Cheese Pizza (AMRAP – Rounds and Reps)
AMRAP 10 minutes
100m Run [each round add 100 meters]
10 Ring Push Ups
15 Toes to Bar
20 Box Jumps (24/20)
Afterbash
Metcon (No Measure)
3-4 Rounds
10 Ring Row – Feet Elevated
15 Ring Dips
15 Seated Alternating DB Curl
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
100 foot Double DB Overhead Carry
-Rest 1-2 min b/t round-
* shoot for 7-8 minutes per round