CrossFit Indian Trail – CrossFit
Warm Up
2:00 bike/row/run
wrist stretch
pvc pass throughs and windmills
banded overhead stretch
spiderman and reach
squat hold and flossing with plate then 5 plate raises while in squat
banded side steps, kickbakcs and fire hydrants and banded
tempo squats
after back squats do…
y’s t’s w’s
empty barbell overhead squats
20-30 singles and then doubles
1 wallwalk
light overhead squats (5x)
20 doubles
1 wallwalk
wod weight overhead squats (3x)
25 doubles
1 wallwalk
Back Squat (1×3)
Take 10 minutes to establish a 3 rep max
Romans 5:8 (5 Rounds for time)
5 sets (1 set every 3 minutes 30 seconds)
5 Overhead Squats (185/125)
50 Double Under
5 Wall Walk
*Time cap 2:30 per set
70-80% of 1 RM OHS (Must be taken from the floor and you should be able to do these unbroken
Rx+ as written
Rx 135/95