CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Simon says
200m run
5 spiderman and reach
30 second pigeon stretch/leg
30 second couch stretch/leg
5 inchworms with push up
8-10 KB deadlifts
5 ring rows
3-5 strict pull ups
10 straight leg sit ups with 10 second hollow hold on last
Metcon
Metcon (AMRAP – Reps)
40 Minute Bike
Every 5 Minutes (8 Sets):
5 Strict Pull-ups
100′ Single Arm Farmers Carry (Each)
20 Second Hollow Hold
Score is total calories.
STIMULUS
40-minute conversational bike for today’s active recovery piece
Every 5 minutes (0-5-10-15-20-25-30-35), complete 5 strict pull-ups, 100′ single arm farmers carry, and a 20 second hollow hold
Complete 100 feet on each arm with a dumbbell or a kettlebell
Use a weight you’ll be able to go unbroken with throughout
SUBSTITUTIONS
Bike
Row / Ski / Run
Strict Pull-ups
Reduce Reps
Banded Pull-ups
Ring Rows
Hollow Hold
20 Second Bent Knee Hollow Hold
20 AbMat Sit-ups