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
Starscream (3 Rounds for time)
Mayhem Athlete RV Camp workouts
Partner Workout:
3 sets (1 set every 4 minutes)
40/32 Calorie Echo Bike
30 Double Dumbbell Thrusters (2×50/35) (2×35/25)
*Split all reps as desired
Individual Option:
3 sets (1 set every 4 minutes)
20/16 Calorie Echo Bike
15 Double Dumbbell Thrusters (2×50/35) (2×35/25)
Tempo Front Squat + Front Squat
1 Tempo + 5 front squats
1 Tempo + 4 front squats
(3 sets) of 1 Tempo + 3 front squats @ 7RPE/7.5RPE/7.5 RPE
*Tempo is 3 seconds down + 3 second hold