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
Back Squat (5×3 @ 8RPE)
The Goonies (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15 Single Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
50 ft Single Dumbbell Walking Lunge (50/35)
*You may hold the dumbbell however you prefer for the step ups and lunges.
Rx – 35/25 DB and v-tucks