CrossFit Indian Trail – CrossFit
Squat Warm-Up #2 (No Measure)
3-way shoulder stretch (lat, pec, tricep)
Spiderman and reach
10 alt. figure 4’s
10 alt. quad stretch
squat hold and flossing with plate
10 air squats + 10 cossack squats
banded side steps and kickbacks
After squats
wrist stretch
banded pull aparts, diagonals, raises, presses (2 rounds)
20-30 second handstand hold ( head through window and then back to wall)
2-3 negative hspu’s
5 strict/kipping hspu’s
Box Squat
4 Box Squat @ 6/10 RPE
4 Box Squat @ 6/10 RPE
4 Box Squat @ 6.5/10 RPE
4 Box Squat @ 6.5/10 RPE
4 Box Squat @ 7/10 RPE
Ham Porter (Time)
5 Rounds
20 GHD Sit Ups
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups)
Rx+ as written
Rx – pvc overhead sit up + 10 kipping hspu’s
* time cap 12 minutes
*REPEAT from October 15, 2022