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)
*before metcon
banded pull aparts, diagonals, raises, presses
Then…barbell warm up
Pause Back Squat + Back Squat
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
Mozarella (Checkmark)
21 minute EMOM
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)
*40 second time cap each minute
C&J’s should be unbroken and less than 50% of 1RM C&J
Wallballs and Crossovers or DU’s should be unbroken