CrossFit Indian Trail – CrossFit

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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