CrossFit Indian Trail – CrossFit
Warm-up
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
Weightlifting
Front Squat ( 3×3 @ 86%)
Metcon
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.
-then-
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
Scoring
Note the # of Ring Muscle Ups reps you did in the notes section of your score.
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes