CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr
Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.
We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.
Circumstances change, but values are forever.
MOBILITY
Couch Stretch
Ankle Dorsiflexion
Floor Pec Stretch
ACTIVATION
For Quality
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Wall Squats
40 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Wall Squats
20 Second Bike
2 Inchworms
2 Strict Pull-ups
2 Wall Squats
Metcon
Stub Hub (At Home) (Time)
40-30-20:
AbMat Sit-Ups
Single Dumbbell Power Snatches (50/35)
Directly into…
20-30-40:
Jumping Lunges
Single Arm Dumbbell Overhead Squats (50/35)
Extra Credit
Metcon (No Measure)
BODY ARMOR
AMRAP 5: Single Arm Dumbbell Strict Presses
On the Minute (to include the 0:00):
6 Hand-Release Pushups
STIMULUS
Today’s Body Armor focuses on strict strength pressing capacity
Changing arms as we see fit, the score is total strict presses
On the Minute, to include the start of the workout, we complete 6 hand-release pushups to start
These pushups do not contribute towards the score (only total strict presses)