CrossFit Indian Trail – CrossFit
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.