CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
At a low intensity:
15-12-9:
Row Calories
Bike Calories
Into 2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
:30s Walkouts
10 Pausing Glute Bridges
:30s Russian Baby Makers
5 Slow Wall Squats
Metcon
Sleep Walk (3 Rounds for reps)
“Sleep Walk” Part #1
In a 5:00 Window: 45/30 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)
Rest 3:00
“Sleep Walk” Part #2
In a 5:00 Window: 35/25 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)
Rest 3:00
“Sleep Walk” Part #3
In a 5:00 Window: 25/20 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)