CrossFit Indian Trail – CrossFit

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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.