CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” Anne Frank

Thursday :30 Mobility

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.

UPPER BODY

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

LOWER BODY

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Spiderman Hold: 1 Minute

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=C33JkG6hL7c

https://www.youtube.com/watch?v=7QezJ6ChBDU

https://www.youtube.com/watch?v=iucVfjZRzBM

https://www.youtube.com/watch?v=WS9Lz6txIxY

https://www.youtube.com/watch?v=CLYDhA-z9SI

Metcon

Metcon (Time)

2,000m Bike

200m Sled (Any Sled)

1,500m Bike

150m Sled

1,000m Bike

100m Sled

500m Bike

50m Sled
Stimulus

– Easy movement here just to sweat.

– Choose any sled that you may have available.

– Load the sled on the lighter side. Something that we can do in one continuous effort.

– Practice our nasal breathing throughout the entire piece.

Modifications

500 METER BIKE

– 250m Row

– 200m Run

– 200m Ski

SLED

– Sub Any Strongman Movement