CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 minute light row/bike
30on/30off singles or doubles x 3
10 air squats
5 inchworms with push up
10 walking lunges with twist
10 hollow rocks
10 jumping air squats
Metcon
Metcon (AMRAP – Reps)
EMOM 20-30:
Double Tabata (40 Seconds On / 20 Seconds Off):
Minute 1: Machine Calories
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
STIMULUS
Working in Double Tabata format for today’s optional active recovery
Work for as much of the 40 seconds as possible and rest 20 seconds before transitioning to the next movement
Your choice between 4 rounds m (20 minutes) and 6 rounds (30 minutes)
Your choice on what machine you would like to use for the first station
Choose a light-moderate kettlebell weight that you can swing for 30+ reps when fresh
Work through a variation of double unders or practice the movement for 40 seconds