CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike or Row
Medicine Ball Deadlifts
Easy-Medium Bike or Row
Squat to Medicine Ball
Medium Bike or Row
Medicine Ball Strict Press
Faster Bike or Row
Medicine Ball Slams
Kettlebell Ankle Stretch: 45 Seconds Each Side
(Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.)
5 Front Squats
5 Push Press
5 Wallballs
With Ligther Weight
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
With Workout Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 American Kettlebell Swings
Bike or Row
:30 Seconds Easy
:20 Seconds Moderate
:10 Seconds Sprint
1 Round
20 Seconds Wallballs
20 Seconds Kettlebell Swings
20 Seconds Calorie Bike or Row
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike or Row
1 Minute Rest
If Bike is available, you could stagger athletes for this workout.