CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
banded lat stretch
banded overhead PVC opener
inchorm with push up into calf stretch (5x)
squat hold and flossing with kb
banded side steps with kickbacks and fire hydrants
1 strict knee to elbow +1 strict toe to bar+ 5 kip swings +3 toes to bar (3x)
20-30 singles
20-30 DU’s
barbell warm up
Mayhem For Freedom (AMRAP – Rounds and Reps)
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AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders
Rx+ as written
Rx
10 Toes to Bar
30 thrusters (45/35)
50 Double Unders
No Hand Front Squat
2 No Hand Front Squat @ 6.5/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 7/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 7.5/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 8/10 RPE + :10 No Hand Rack Hold
2 No Hand Front Squat @ 8.5/10 RPE + :10 No Hand Rack Hold
*After your second rep, stand for an additional 10 seconds with that barbell before re racking the weight.