CrossFit Indian Trail – CrossFit
Squat Warm-Up #2 (No Measure)
3-way shoulder stretch (lat, pec, tricep)
Spiderman and reach
10 alt. figure 4’s
10 alt. quad stretch
squat hold and flossing with plate
10 air squats + 10 cossack squats
banded side steps, kickbacks, and fire hydrants
Before Metcon
empty barbell snatch grip squat and press (5-8x) + 5-8 overhead squats
alternating box step ups (10x)
3-5 pull ups
wod weight overhead squats
5 box jumps
2 burpee pull ups
Tempo Back Squats
5×3 at 7RPE across
*Tempo is 3 seconds down, 3 second pause in the bottom
Cupcake Wars (Time)
Partner Throwdown Friday!
2 sets:
2 Rounds (each athlete does two rounds per set)
15 Overhead Squats (95/65) (75/55)
10 Box Jumps (24/20) (no rebound – step down)
5 Bar Muscle Ups (burpee pull ups)
-rest while partner goes (or 1:1) b/t sets-
Individual Version
2 sets:
2 Rounds
15 Overhead Squats (95/65) (75/55)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups (burpee pull ups)
-rest 1:1 b/t sets-
Time cap 5 minutes each set
Flow of workout…
partner A does 2 rounds of 15,10,5 then partner B does 2 rounds while partner A rests. Partner A then does 2 rounds while partner B rests, then partner B does second set of 15,10,5.