CrossFit Indian Trail – CrossFit
Front Squat Warm Up (No Measure)
banded front rack stretch
Samson stretch into ankl stetch
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
In the hole front squat (4×5)
5 In the Hole Front Squat @ 6/10 RPE
5 In the Hole Front Squat @ 6/10 RPE
5 In the Hole Front Squat @ 6.5/10 RPE
5 In the Hole Front Squat @ 6.5/10 RPE
Explode out of the hole, smooth transition down and reset after each rep.
Version of Echo Thruster Final (Time)
For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65) (75/55)
Round 2: 15 @ (115/85) (95/65)
Round 3: 12 @ (135/95) (115/85)
-Then-
50 ft overhead walking lunge (135/95)
Rx – 50 ft front rack walking lunge (115/85)
*Time cap 12 minutes