CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
MOBILITY
2:00 on any machine
1:00 banded shoulder distraction
1:00 spiderman and reach
1:00 calf stretch
ACTIVATION
2 sets
1:00 row
60 single unders
200m run
2 sets
15 banded good mornings
15 banded pull aparts
20 second front plank
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nasty Nancy (Time)
5 Rounds for Time:
500m Run
15 Overhead Squats (185/125)(135/95)
15 Bar-Facing Burpees
Extra Credit
Metcon (No Measure)
Gymnastics Stamina
On the 3:00 x 5 rounds (15:00)
30 DU + 30% max ring mu
30 DU + 30% max strict hspu
Recovery Bike with remaining time