Announcements
Happy Birthday Yessica Rosas!
CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
2-3 Sets
5 Inchworms http://youtu.be/gDweumAbvfQ
30 Second Hollow Hold https://youtu.be/EJvFiNvuuXw
30 Second Arch Hold https://youtu.be/uHWynZ3tmvU
5 Single Leg Glute Bridge (Each Side) https://www.youtube.com/watch?v=TQt2I73oL6Y
Metcon
Farm Land (AMRAP – Rounds and Reps)
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings
Stimulus
Looking to get as many rounds and reps as possible in this 15 minute workout
Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes
Example Pull-Up rep schemes
* 5-4 *
* 4-3-2 *
* 3- 3-3 *
* 3-2-2-2 *
* Singles *
On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
If unable to complete 15 Hand release push-ups you can substitute knee push-ups
Always preferring planned breaks over forced breaks keep this in mind when heading into this workout
Farm Land (No Equipment Version) (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
Stimulus
Looking to get as many rounds and reps as possible in this 15 minute workout
On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
If unable to complete 15 Hand release push-ups you can substitute knee push-ups
Always preferring planned breaks over forced breaks keep this in mind when heading into this workout
Backpack row video :
https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be