CrossFit Indian Trail – CrossFit
Squat Warm-Up #2 (No Measure)
3-way shoulder stretch (lat, pec, tricep)
Spiderman and reach
10 alt. figure 4’s
10 alt. quad stretch
squat hold and flossing with plate
10 air squats + 10 cossack squats
banded side steps, kickbacks, and fire hydrants
After squats
calf stretch
wrist stretch
20-30 sec handstand hold
10 DU’s
10 alt shoulder taps
10 DU’s
5 foot handstand walk or bear crawl
10 DU’s
Front Squat + Back Squat
5-4-3-3-2
*Do a set every 1 minute and 30 seconds.
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 1 Back Squat @ 8.5/10 RPE
2 Front Squat + 1 Back Squat @ 9/10 RPE
1 Front Squat + 1 Back Squat @ 9.5/10 RPE
Pac-Man (2 Rounds for distance)
5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in feet.
–rest 2 minutes —
5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in feet.
*Score is total walk in feet/round (Rx -max wallwalks per round)
Rx+ as written
Rx 100 DU’s + max bear crawl