CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
pvc pass throughs and rotations
table top with 5 second hold at top
5 tempo push ups
5 chin ups
10 hollow body rocks
spiderman and reach
air squats and cossack squats
birdfeeders
Gymnastics
Metcon (No Measure)
3 alternating sets of:
A1.
Ring Support Hold for Max Duration
*45 sec cap
Rest 90 seconds
A2.
Ring to Chest Isometric Hold for Max Duration
*30 sec cap
Rest 90 seconds
A3.
Bottom of Ring Dip Hold for Max Duration
*30 sec cap
Rest 3 minutes
Metcon
Metcon (No Measure)
Every minute for 15 minutes (3 rounds):
Minute 1
Alternating Kettlebell Goblet Cossack Squats for 30 seconds
Minute 2
Loaded Wallsit for 30 seconds
Minute 3
Barbell Good Mornings for 30 seconds @ 65/45 lbs
Minute 4
Dual Kettlebell Sumo Deadlift for 30 seconds
Minute 5
Max Alternating Single Leg V-Ups for 30 seconds
*light load on wall sit
Extra Credit
Metcon (Time)
For Time:
100 Wall Ball Shots @ 20/14 lbs
Time Cap: 8 minutes
*must be done in UB sets of 10 (no more or less)
*if you hit the 8:00 cap add :01 for every missed rep