CrossFit Indian Trail – CrossFit
squat warm up #3 (No Measure)
2:00 bike/row/run
spiderman and reach with hamstring lockouts
2×30 seconds /leg band resisted 90/90’s
2 rounds of:
adductor rockbacks (8x/leg)
russian baby makers (8x)
2×15 banded squats (red band around rig – 1 leg on each side of band)
*before metcon
banded pull aparts, diagonals, raises, presses
Then…barbell warm up
Paused Front Squat
1 Pause Front Squat + 2 Front Squat @ 7, 7.5, 8, 8.5 (2x)
*Pause Front Squat is 3 seconds in the bottom of the squat.
Cheddar (Time)
Partner Throwdown Friday!
4 Rounds:
15 Bar Muscle Ups (Split as desired)
15 Synchro Front Squats (115/80)
25 ft Handstand Walk (each, at the same time)
Individual Version:
4 Rounds:
8 Bar Muscle Ups
15 Front Squats (115/80)
25 ft Handstand Walk
*Time cap 15 minutes
Rx+ as written
Rx 15 burpee pull ups, 15 front squats (95/65), 2 wall walks