CrossFit Indian Trail – CrossFit
Squat Warm-Up #1 (No Measure)
2:00 bike
spiderman and reach
squat hold and flossing
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
*Before Metcon
Y’s t’s w’s
Chin up (5-7)
Light squat cleans (3x)
Foot clamp to stand (3x)
Moderate squat clean(3x)
1/2 rope climb
Wod weight squat cleans (3x)
Front Squat (3-3-2-1-1-1-1-1)
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Snow White (Time)
4 Sets
12/10 Calorie Echo Bike
6 Squat Cleans (165/115)
2 Legless Rope Climbs (15ft)
-rest 2 minutes-
Rx+ as written
Rx – 115/85 + 2 rope climbs
*Time cap 3 minutes per set