CrossFit Indian Trail – CrossFit
Front Squat Warm Up (No Measure)
banded front rack stretch
Samson stretch
Banded ankle distraction
Alt. figure 4’s (10x)
Alt. quad stretch (10x)
Standing Kang squats with plate
plate behing the head squats (elbows and chest hight)
banded side steps, kickbacks, fire hydrants, tempo squats
Barbell warm up
In the hole front squat
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
3 In the Hole Front Squat @ 7.5/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
Explode out of the hole, smooth transition down and reset (stand) after each rep.
Regina George and Gretchen Weiners (3 Rounds for time)
Partner Throwdown Friday!
3 Sets: (1 set every 8 minutes)
200m Run (Together)
Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”) (2×35/25)
Partner 2: 20 GHD Sit Ups (abmat sit ups)
*Both working at the same time and complete each movement
200m Run (Together)
Individual Version
3 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2×50/35) (24”/20”) (2×35/25)
20 GHD Sit Ups (abmat sit ups)
200m Run