CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Shuttle Runs
Walking Quad Stretch
Walking Knee to Chest
Moderate Shuttle Runs
Straight Leg Kicks
Cradle Stretch
Side Shuffle
Walking Samson
Walking Spidermans
Side Shuffle (Other Direction)
Air Squat + 3 Broad Jumps
Walkouts
Right Arm Farmers Carry
Left Arm Farmers Carry
Right Arm Front Rack Dumbbell Carry
Left Arm Front Rack Dumbbell Carry
Right Arm Overhead Dumbbell Carry
Left Arm Overhead Dumbbell Carry
(Using Lighter Dumbbell. 30 Seconds Walk Per Side In Same Lane as Shuttles)
Pigeon Pose: 1 Minute Each Side
Couch Stretch: 1 Minute Each Side
DB Snatch Prep:
Each Arm With Lighter Weight:
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
Rehearsal:
1 Round
8 AbMat Sit-ups
6 x 10 Meter Shuttle Sprints
4 Alternating Dumbbell Snatches (Lighter Weight)
Build to Workout Weight
1 Round
8 AbMat Sit-ups
6 x 10 Meter Shuttle Sprints
4 Alternating Dumbbell Snatches (Workout Weight)
Metcon
Layaway (AMRAP – Rounds and Reps)
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)
RX+ (70/50)