CrossFit Indian Trail – CrossFit
Warm Up
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 cossack squats
banded side steps
banded tempo air squats
*Barbell warm up
Before wod
:30 Handstand Hold
:15 Wall Facing Handstand Hold
3 Negative Wall Facing Handstand Push Ups or if doing regular hspu’s do regular negative hspu’s
2. Workout Prep
1 set (at workout pace)
3/2 Echo Bike Calories
2 Wall Facing Strict Deficit Handstand Push Ups (3.5″/2″)
Weightlifting
Front Squat (5×3 @ 75%)
Do one set every 2 minutes
Metcon
Echo Press (Time)
Partner Throwdown Friday
30/25 Echo Bike Calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
30/25 Echo Bike calories (each at the same time)
*Individual version: perform same calories on bike and 8 of the HSPU each round
*Use Movement sub doc to sub machine if you don’t have an Echo Bike.
Rx+ as written
Rx : HSPU’s instead of wall facing strict HSPU’s