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 Front Squat + Front Squat (4-4-3-2-2)
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
2 Pause Front Squat + 2 Front Squat @ 8/10 RPE
2 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
*Pause is for 3 seconds at the bottom.
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
2 Pause Front Squat + 2 Front Squat @ 8/10 RPE
2 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
*Pause is for 3 seconds at the bottom.
Metcon (Time)
4 rounds
10 cal row
10 air squats
10 cal bike
10 GHD sit ups
2 rope climbs
RX + as written
Rx abmat sit ups and 4 chin ups/rope climb