CrossFit Indian Trail – CrossFit
Warm Up
Hinshaw running warm up (No Measure)
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Metcon
The Capitol (Time)
15 Power Cleans (205/135)
2.5 Mile Run
150m Dumbbell Carry (2×70/50)
150m Sandbag Carry (150/100)