CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

pvc pass throughs and rotations

spiderman and reach

glute bridge hold (30 seconds)

1 set

250m Row (OR Cardio) (Moderate)

5 ring dip negatives

12-16 Alt. Leg V-Up

10 Hanging Scap Retractions + 8-10 kip swings

2-4 Strict Pull Ups

1 Set: (at workout pace)

100m Row

2 Strict Ring Dips

3 GHD situps

4 Pull Ups

Weightlifting

Push Press (5×5 working up in %’s)

5 Push Press @ 60%

5 Push Press @ 65%

5 Push Press @ 70%

5 Push Press @ 75%

5 Push Press @ 75%+

* Based off of 1RM Push Press

Metcon

Supreme Pizza (AMRAP – Rounds and Reps)

AMRAP 10 minutes

250m Row

10 Strict Ring Dips

15 GHD situps

20 Pull Ups

*Sub 200m Run if no rower available.