CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
10 air squats
10 single leg heel taps from small box
banded side steps
banded tempo air squats
*Barbell warm up
*Before Metcon
8-10 kip swings + 3-5 strict tempo pull ups
8-10 hollow body rocks
20-30 second handstand hold then 1 wall walk
3-5 kipping + 3-5 chest to bar pull ups
3-5 GHD sit ups
1 wall walk
Front Squat (Work up to a heavy single for the day. Go for that PR if you’re feeling good!)
Times Square Ball Drop (Time)
5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round
Rx+ as written
Rx – 5-10-15-20-15-10-5 chin over bar pull ups
10-15-20-25-20-15-10 abmat sit ups
* 2 wallwalks after each round
*15 minute time cap
scaling options
4-8-12-16-12-8-4 chest to bar and GHD sit ups
and 2 wall walks