CrossFit Indian Trail – CrossFit

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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)