CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
If you are doing the Open workout 20.5 tomorrow, just do the pre-game today. If you are not doing the open, you’re welcome to hit the benchmark.
1:00 light row
5 pvc pass throughs +5 rotations/side
5 spider man and reach
5 slow prone swimmers
5 inchworms w/push up
15 banded good mornings
barbell warm up
Metcon
Metcon (No Measure)
Pre-Game:
At low intensity…
15-12-9
Row Calories
Assault Bike Calories
Into..
4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)
Into…
4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups
Into…
15-12-9
Row Calories
Assault Bike Calories
STIMULUS
Today is an optional primer for tomorrow’s Open workout.
The goal here is to get the whole body moving in a lower intensity environment.
Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.
For the aerobic machines, any option fits here. Athlete’s choice.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight