CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and rotations
wrist stretch
floor sweeps
knee hugs + figure 4
quad stretch
lunge with twist
air squats
:20 handstand hold
1 wallwalk
* warm up overhead squats
good mornings, backsquat into press, overhead squats,
We are Never Ever Getting Back Together (Time)
Partner Workout:
400m Run (together)
20 Synchro Wall Walks (10 each)
800m Run (together)
20 Synchro Overhead Squats (155/105) (10 each)
400m Run (together)
Rx+ as writen
Rx 10 synchro wallwalks (5 each)
OHS – 95/65#
*Time Cap is 18 minutes
Overhead squats – These should not be over 65% of 1RM. You need to be able to hit 10 unbroken at this weight fresh. Throttle the last 100m run as needed to be able to walk into this bar, chalk up, and hit your first set. Position is key here!
Back Squat (Back Squat 1-1-1-1-1-1-1
Take 7 TOTAL sets to build to a heavy single for the day. Include your warm ups.
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