CrossFit Indian Trail – CrossFit
Warm Up
PVC pass throughs and windmills
3 way banded shoulder stretch
spiderman and reach
alt quad stretch
inchworm with tempo push up
scap pull ups + 8-10 Kip swings+ 3-5 strict pull ups
air squats + Cossack squats
1 round of 5 pull ups, 5 push ups, 5 sit ups, 5 air squats
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Murph prep Monday!!
Time cap of 5 minutes per set
Scaling option to finish by the time cap
10 pull ups
20 push ups
30 abmat sit ups
40 air squats
Tempo Front Squat
set 1 – 4 reps @ 6/10 RPE
set 2 – 4 reps @ 6.5/10 RPE
sets 3,4,5 – 4 reps @ 7/10 RPE
*4 seconds down, 2 second pause