CrossFit Indian Trail – CrossFit

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Front Squat Warm-Up (No Measure)

2:00 bike/row/run
spiderman and reach with hamstring lockouts
10 alternating quad stretches
banded front rack stretch(band attached to rig at knee height)
5 plate ATG lunges/leg (focus on knee over toe, good stretch in hip flexor, and drive through the foot)
banded side steps and kickbacks
banded tempo air squats
*barbell warm up


Movement prep before EMOM

1 Set

1:00 Jog

2 Box Jump w/Step Down (Build each set)

4 Burpee

6 Air Squat

8 Step Back Lunge

** Workout Prep

1 set (at workout pace):

2 Burpee to 6’ target

5 Air Squats

10’ Walking Lunge

100m Run

2 Box Jumps (at workout height)

Front Squat (5×3@75%)

5 sets of 3 reps at 75%

Airheads Extreme (No Measure)

12 minute EMOM (Every Minute on the Minute)

3 Sets

Minute 1: 12 Burpee to 6’ target

Minute 2: 10 Air Squats + 50’ Walking Lunge

MInute 3: 200m Run

Minute 4: 12 Box Jumps (30/24)

Target Time each Minute:  sub 40 seconds

Time Cap each minute:  50 seconds

Core Finisher

2 Sets (Not For Time)

20 GHD Russian Twists with Bumper Plate.

60 Seconds Face Up Chinese Plank

10 Forearm Side Plank Leg Lifts (10/Each Side)