CrossFit Indian Trail – At Home
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