CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
3 Rounds:
30 Seconds Samson Stretch http://youtu.be/V3-tEdWuTbc
15 Glute Bridges
30 Seconds Cossack Squats http://youtu.be/Bvodm1BivOo
15 Air Squats
Metcon
Deck of Cards (Time)
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
Complete the number of reps on your card.
STIMULUS
Deck of Cards https://youtu.be/WUTzoxCdF20
Deck of Cards (No Equipment Version) (Time)
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
STIMULUS
Deck of Cards https://youtu.be/WUTzoxCdF20
Adjust video movements to the movements listed above
Movement Videos
Odd Object Zercher Squats https://youtu.be/42UBogWGQGo
Odd-Object to Shoulder https://youtu.be/XFG7MQU1uS0