CrossFit Indian Trail – CrossFit

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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