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 and kickbacks
After squats
8-10 kip swings + 3-5 strict pull ups
3-5 push ups
5 pull ups + 3 bar muscle ups
Pause Back Squat + Back Squat (6-6-4-4-3)
6-6-4-4-3-
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE
The Sandlot (AMRAP – Reps)
EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 12/10 cal bike
Minute 3: 30 seconds of Burpee Bar Muscle Ups
Minute 4: Rest
Rx+ as written
Rx 10/8 cal bike – burpee pull ups
score is # of burpee bar muscle ups or burpee pull ups