CrossFit Indian Trail – CrossFit


Front Squat Warm-Up (No Measure)

2:00 bike/row/run

spiderman and reach with hamstring lockouts

10 alternating quad stretches

banded front rack stretch

5 tempo air squats

5 plate ATG lunges/leg (focus on knee over toe, good stretch in hip flexor, and drive through the foot)

banded side steps and kickbacks

banded tempo air squats

*barbell warm up
wrist stretch

2-3 hspu negatives

8-10 kip swings + 5 toes to bar

1 wallwalk

5 kip swings + 5 pull ups


Front Squat ( 3×3 @ 86%)


This is the Kingdom (Time)

3 Sets:

5 Wall Walks

10 Wall Facing Strict Handstand Push Ups

15 Chest to Bar Pull Ups

20 Toes to Bar

**Rest 3 Minutes b/t sets and after 3rd set.


For Quality:

2x 4-6 Ring Muscle Ups

-rest as needed b/t sets-

*Total time does not include muscle ups

Rx+ as written

Rx as follows

3 wallwalks

10 hspus

15 pull ups

20 toes to bar


Note the # of Ring Muscle Ups reps you did in the notes section of your score.


Target Time each set:  sub 3 minutes

Time Cap each set:  4 minutes