CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
Banded Lat stretch
spiderman and reach
squat hold and flossing w/plate
ankle flexion on box with heavier KB on knee or banded ankle distraction from rig
10 air squats + 10 cossack squats
10 single leg heel taps from small box
banded side steps (12-15x/leg)
banded tempo air squats(5x) and pulses(8x)
*Barbell warm up
Back Squat (5×3 building to 8RPE)
3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Porsche (Time)
4 sets
9 Thrusters (135/95)(95/65)
3 Rope Climbs (9 chin ups)
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-
*Time cap 4 minutes/set