CrossFit Indian Trail – CrossFit
Warm Up
Warm-up (No Measure)
spiderman and reach
Plate ATG lunges
banded lat stretch
10 alt. box step ups
1 Set
1:00 Row
10 Box Jump w/Step Down (24/20)
20 Alt. Leg V-Up
10 kip swings
5 Ring Dip
20 Step Back Lunge
-Then-
Build to Front Rack Lunge weight.
3. Workout Prep
1 set
2 Ring Muscle Ups
2 Box Jump Overs (24″/20″)
5 GHD Sit Ups
20ft Front Rack Lunge (at workout weight)
Metcon
Up and Over (Time)
3 rounds for time:
10 Ring Muscle Ups
20 Box Jump Over no touch (24″)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)
Rx+ as written
Rx Chest to bar pull ups, jump up on box and step down, 20 GHD sit ups, 95/65 front rack lunge
Afterbash
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
12 Reverse grip Barbell Bench @ Moderate weight – maintain control and quality
12 – Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
*Rest as needed between rounds.