CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
banded hamstring stretch on rig
pvc pass throughs and rotations
10 alternating bird dogs with 5 second hold each
2 rounds
5/3 cal bike
15-20 banded good mornings
10 kb swings
5-8 push ups
1 round 5/3 cal bike
3 devils press light DB’s
3 devils press wod weight DB’s
Metcon
Hawaiian Pizza (6 Rounds for time)
6 sets (1 Set Every 4 minutes)
17/14 Calorie Echo Bike
9 Devil Press (2×50/35)
*Rx+ – As written
Rx – One DB at 50/35#
*Sub 21/16 Cal Row OR 250m Run if no bikes available.
*Time Cap for each set is 2:30
Afterbash
Metcon (No Measure)
12 Minute EMOM
odd minute: 4 Rig Around the Worlds [right/left = 2 reps]
even minute: 8 Alternating Leg Kipping Toes To Bar