CrossFit Indian Trail – CrossFit
squat warm up #3 (No Measure)
2:00 bike/row/run
spiderman and reach with hamstring lockouts
2×30 seconds /leg band resisted 90/90’s
2 rounds of:
adductor rockbacks (8x/leg)
russian baby makers (8x)
2×15 banded squats (red band around rig – 1 leg on each side of band)
Then…barbell warm up
Tempo Back Squats (5×3 at 5.5 RPE)
Fettuccine (Time)
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24) (24/20)
Partner 2: 10 Power Cleans (115/80) (95/65)
-rest until 6 minutes-
3 Rounds
Partner 1: 10/8 Calorie Echo Bike
Partner 2: 20 Wall Balls (20/14)
*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements
Individual Version:
3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)