CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

Squat Warm-Up #3 (No Measure)

500m Row

5 Shoulder To Wall Rotations (Each Side)

8 Spider Walks

15 Air Squats

8 Spider Walks

10 Goblet Squats

8 Spider Walks

5 Pause Squats w/ Empty Bar

5 Shoulder To Wall Rotations (Each Side)
Sub a short jog for the row and whatever things around the house you can use for a load.

Metcon

Garage Fight (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
Wodify will ask you for total reps for each of the 3 rounds. Keep a running total.

Garage Fight (No Equipment Version) (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest