CrossFit Indian Trail – CrossFit
Squat Warm-Up #2 (No Measure)
Spiderman and reach
10 alt. figure 4’s
10 alt. quad stretch
squat hold and flossing
banded side steps and kickbacks
10 air squats + 10 cossack squats
calf stretch + 10 calf raises
20 singles/doubles
5 Jumping Air Squats
10 altnating box step ups
5 Wallballs
20 singles/doubles
5 wallballs
4 box jump overs
Lemon Tart (Time)
FULL SEND FRIDAY!!
Rx+
2 Rounds
60 Double Unders
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
40 Double Unders
30 Wall Balls (20/14)
10 Box Jump Overs (24/20)
20 Double Unders
20 Wall Balls (20/14)
5 Box Jump Overs (24/20)
Rx
2 Rounds
60 Double Unders
30 Wall Balls (20/14)
20 Box Jump Overs (24/20)
40 Double Unders
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
20 Double Unders
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)
Time Cap is 20 minutes
Front Squat (3 Tempo Front Squats
Set 1 at RPE 5.5
Set 2 at RPE 6.0
Set 3 at RPE 6.5
Set 4 at RPE 7.0
*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom)