CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
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 (No Measure)
Optional Active Recovery
For Quality:
5:00 Run
5:00 Bike
25 Hip & Back Extensions
4:00 Run
4:00 Bike
20 Hip & Back Extensions
3:00 Run
3:00 Bike
15 Hip & Back Extensions
2:00 Run
2:00 Bike
10 Hip & Back Extensions
1:00 Run
1:00 Bike
5 Hip & Back Extensions