CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
* If you have time before class do pvc pass throughs and rotations and then work on some crossover symmetry activation exercises
You will need pvc, small band, large band, 2.5/5# weights
PVC pass throughs and windmills
standing kang squats
bird feeders
90/90 seated hip swivels
wrist stretch
10 air squats
5 push ups
3-5 chin ups
banded side steps + banded tempo air squats
15-20 banded good mornings
20-30 handstand hold + 1-2 wall walks
3-5 eccentric ring dips(if doing ring dips)
*empty barbell warm up
-5 tempo deadlifts
-10 alternating elbow rotations
-5 back squats
– 5 presses
-5 front squats
-5 thrusters
Weightlifting
Thruster (Build to a heavy for the day)
Metcon
Metcon (4 Rounds for reps)
RX+:
4 Sets
AMRAP 3 Minutes
2 Rope Climbs
6 Wall Walks
Max effort Strict Ring Dips
-rest 1 minute between sets-
RX:
4 sets
AMRAP 3 Minutes
4 Burpee Chest to bar
4 Wall Walks
Max effort Hand Release Push ups
*Score is number of Strict Ring Dips/Hand release Push ups