CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds (low intensity)
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers
3:00 Bike, Row, or Run:
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (moderate intensity):
300 Meter Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
30 Double-Unders
*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.
3:00 Bike, Row, or Run:
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.
Mobility
Warm-up (No Measure)
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00