fbpx

Today's WOD


Monday 09262022

September 26, 2022 in Uncategorized

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

banded ankle mobility

banded front rack stretch

wrist stretch

quad stretch

squat hold and flossing

adductor rocks

banded side steps and kickbacks

glute bridge hold

10 alternating step ups

*barbell warm up

2 rounds (1st round light kb-2nd round wod weight)

5 kb swings

5 box jumps

Weightlifting

Front Squat (5×3 @92%)

Metcon

Key Lime Pie (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Kettlebell Swings (53/35)

10 Box Jumps (24″/20″)
Target Rounds: 10+

Minimum Rounds before scaling: 7

STIMULUS and GOALS

How to Pace: STEADY! We are looking for a consistent pace from round 1 all the way to the 10 minute mark.

How it should Feel: GASSY! The kettlebell is light enough combined with the box jump that you will be out of breath the entire time, but have no reason to stop!

Previous WODs

September 26, 2022

Monday 09262022

September 24, 2022

Saturday 09242022

September 23, 2022

Friday 09232022

September 22, 2022

Thursday 09222022

September 21, 2022

CrossFit Teens – Wed, Sep 21

September 21, 2022

Wednesday 09212022

September 20, 2022

Tuesday 09202022

Schedule a FREE consultation and class today!