CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
200m Easy Run
5 Russian Baby Makers
10 PVC Passthroughs
10 Leg Swings/side
5 Scap Pullups
250m Row
5 Spiderman w/ Reach per side
10 Wall Squats
10 Pushups
5 Cossack Squat/side
On the Turf:
Over Hurdles
Karaoke down and back
Knuckle Drags
High Knees
Butt Kicks
Metcon
Metcon (Time)
For Time:
20 Cal Row
10 Single Arm Russian KB Swings Per Side (53/35)
20 Cal Bike
10 Single Arm Russian KB Swings Per Side (53/35)
*200m Run*
20 Cal Row
20 Pistols
20 Cal Bike
20 Pistols
*200m Run*
20 Cal Row
30 Abmat Sit-ups
20 Cal Bike
30 Abmat Sit-ups
*200m Run*
KB Swings – Think good posture and pull your shoulder blade back and down. Explode with the hips, while your arm simply guides the KB to eye level.
Pistols – Scale by holding onto rings or a rig upright. Goal is to sit back in the heal, not lean forward into the toes. Another good scaling option is single leg squatting to a box, stay under control, tap your butt, then fire back up.